Holiday Fat Loss Tips
„Politically Incorrect Holiday Fat Loss Tips „
Video: Hotel Room Workout
in Style and
Fitness Tips Cooking Right
For Healthy Living
The Little Thing in Your Head
That's Keeping You Fat
ISSUE: Get In Shape!
COOKING RIGHT FOR 3
HEALTHY LIVING Hello Fitness- Fans,
Here is the July 2009 issue of KieFit Journal. The free online
WORKING OUT 4
publication about fitness and health tips. Amongst others it in-
IN STYLE AND FIT-
NESS TIPS cludes helpful articles for you about diet and training procedures.
BEST SUPPLEMENTS 5
FOR FAT LOSS
Cooking For Healthy Life:
What is healthy diet and how does my diet affect my life? Read
on page 3 there the valuable article from Brian Knapp about this.
THE LITTLE THING IN 6
YOUR HEAD THAT'S
KEEPING YOU FAT Holiday Fat Loss Strategies:
Read it here in KieFit Journal, the strate-
POLITICALLY INCOR- 8 gies from Craig Ballantyne, certified
RECT HOLIDAY FAT
+ strength and conditioning specialist,
which can help you to avoid the holiday
YOUTUBE VIDEO: 9
overweight on page 8. On page 9 you
can find the right training which you can
HOTEL ROOM WOR-
KOUT easily do in your hotel room.
Can Basketball Help You To Lose Fat?
BASKETBALL FOR FAT 10
The answer and training tips you can find on the page 10 and 11.
Find further interesting articles about fat loss, style, fitness train-
ing and exercise videos from page 2.
THE JOY OF WALKING 12
Have fun and enjoy.
YOUTUBE VIDEO: 12
KIEFIT.COM ISSUE 13 Heidi
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COOKING RIGHT Seite 3
Cooking Right For Healthy Living
By : Brian Knapp - http://www.articlehealthandfitness.com
In our present generation, people are always ger of oil to your health.
picky in terms of what they eat. Does it have
less sugar or less fat? If it's low on carbohy- Most people would say that cooking is for eve-
drates or not, was it baked or fried? And most ryone, but not everyone can cook. And I think
that those who believe in this just simply
hate cooking. So they just gave up right
away and didn't bother trying.
If you notice, people nowadays are starting
to be aware of their well being, its true that
doing exercise may help you stay fit and
healthy but most especially it's the food that
you eat. I know some people who invest on
expensive cook wares because they believe
that it's healthier to cook their foods using
those compared to ordinary cook wares. Ex-
ample would be using non-stick frying pans
or those that doesn't need oil when cooking.
So if you want a healthy life, you need to
have healthy foods as well. Its important that
people are aware of the food they eat be-
cause it will not only save you big bucks on
important, is it a healthy food or not. getting medications when you get sick, it's the
privilege to live long with your loved ones be-
Surely, when you ask anyone, they wanted
something that's healthy, but the problem is on cause when your healthy, you don't get sick
how you can get and when you don't get sick then you can en-
these kinds of joy life to its fullest.
foods when most of
the restaurants you
see outside are fast
foods. And those
who can serve you
would cost much
more compared to
their usual menu
which is either fried
to the deepest amount of oils, or foods that
were frozen for hours or even days that its
freshness has been long gone.
I think people just have to put some of their
time to be able to prepare good foods. You
might find it hard at first but surely, when
youu'ru'ru'rre starting to feel healthy, it would
be as easy as your everyday ordinary meal.
This is where quality cooking comes in. In or-
der for you to create something healthy, you
must first decide what a healthy food for you is.
Cooked foods are still healthy foods, how you Author Resource: If you love to cook the author recom-
mends using a microwave drawer. They can be a real time
did cook them is the difference. We all know saver and a sharp cooktop microwave drawer is the ulti-
that frying is not good for our health, so to give mate in cooking convenience.
you an example is cooking a fish. Instead of
frying them, why not have them steamed? In
that way you will be able to eliminate the dan-
STYLE AND FITNESS TIPS Seite 4
Working Out in Style and Fitness Tips
By Rib Parker
While there is something wonderfully satisfy- If you are someone who wants to look good
ing of coming in after a tough workout, you'll even as you are running, remember to get
probably be the first to note that you aren't the right clothes to wear. Ideally, you will
going to be winning an beauty prizes! The have clothes that are fitted well to your body
truth of the matter is that when you want to and you will discover that not only do they
look good, you are going to need to think look better, they are not going to be as wind
about what meas- resistant as anything
ures you can take larger as well.
to combat some Choose colors that
of the issues that you really love and
you might create remember that all-
after you have natural fibers will
been exercising! help you stay cooler
While it feels good while also wicking
and is good for sweat away from
us, there are a lot your body.
of things that we
need to think There are lots of
about if we have things that you can
been working out do when you want to
and still want to look great even if you
look our best. are working out hard.
Take some time and
In the first place, consider how you
remember that want to look even if
you are going to need to stop and really con- you are exercising. If you are someone with
sider what your options are going to be when fashion and beauty in mind, there is no rea-
it comes to getting water during your workout son that an intense workout has to even give
and ideally before and after it as well! Water you a pause.
is extremely important when you are looking
at getting impurities out of your system and
at the end of they day, when you sweat and
exercise, you are going to be losing a fair
amount of it! Take some time and make sure
that you keep a water bottle with you. Making
sure that you have enough water to drink will
let you work out longer and feel much better
as well as doing wonders for your skin.
If you swim, you'll discover that too much
time in the pool will often make you feel dried
out and itchy. The issue here is that your
skin's protective oils are being stripped away,
and this is something that can make a huge
difference when you want to look your best.
To make sure that your skin doesn't get too
dried out, make sure that you consider what
kind of moisturizers your skin responds best
to. For your hair, which can become ex- About the author:
tremely dry and crackly with too much time in
Body UP is a multi-national leading manufacturer and
the pool, make sure that you slather it in
retailer fitness and exercise apparel . Their products
leave in conditioner and then top it off with a
include sports bras and workout tops
swim cap before you jump in. This is a great
way to look great even if you have been as well as active leisure wear .
dunking yourself in chlorine or saltwater all
summer. Article Source: http://www.Free-Articles-Zone.com
BEST SUPPLEMENTS Seite 5
Best Supplements For Fat Loss
By: Craig Ballantyne, CSCS, MS www.TurbulenceTraining.com
The shocking truth about have another protein drink or can be of real value for
supplements for fat loss is, protein bar ever again. Like health purposes.
"they don't really work". most people, I can easily eat I use a fish oil supplement, a
I'm not convinced any sup- all the protein I need from Greens Plus product, and a
plement speeds fat loss or whole, natural foods. multi-
boosts your metabolism, or However, if you find it impos- vitamin/mineral. And the last
otherwise magically leads to sible to get all your daily two are probably redundant
more fat burning. protein intake from given my diet, since I could
meat, beans, and nuts, you make a strong claim for
I have not been impressed
might benefit from a protein "most broccoli eaten by a
by supplement research or
shake when trying to human being on a daily ba-
by talking to people who
lose weight and burn fat. So sis".
have used supplements.
Supplements are generally a protein powder is an op-
worthless for gaining tional supplement. The bottom line: Muscle
building and fat burning sup-
muscle and losing body fat.
On the other hand, I find plements are not worth
the money. Real food is the
I strongly believe all fat burn- post-workout drinks from
key to getting the body, and
ing pills are useless, unless supplement stores to be a
waste of money. After all, health, you desire.
you need some
are just pro- However, if you have a hard
tein and car- time eating a variety of fish
bohydrate, or getting all your fruits and
which you vegetables, you might bene-
can get from fit from health supplements.
real food. I
late milk, if
handle it. About the Author
Craig Ballantyne is a Certified
caffeine to stay awake. Why Creatine can help a muscle- Strength & Conditioning Specialist
gaining workout plan. But
is it that I've never met a per- and writes for Men's Health, Men's
Fitness, Maximum Fitness, Muscle
son who has had you just need the plain and Fitness Hers, and Oxygen
success with a fat burning creatine powder - not any of magazines. His trademarked Turbu-
pill? Everyone I've ever these new fancy creatines lence Training fat loss workouts
(that are unproven!). have been featured multiple times
talked to has yet to see in Men’s Fitness and Maximum
results from these so-called I still like the 3 day loading Fitness magazines, and have
"fat burners". period (20 grams per day, helped thousands of men and
split into 4 doses women around the world lose fat,
gain muscle, and get lean in less
But what about the generally of 5 grams). If you do that, than 45 minutes three times per
recommended supplements, try to take your creatine with week. For more information on the
like protein, creatine, and protein and Turbulence Training workouts that
will help you burn fat without long,
post-workout shakes? carbohydrate-rich meals. slow cardio sessions or fancy
They aren't all they are said While I'm against supple- www.TurbulenceTraining.com
to be either… ments for fat loss and mus-
Personally, I'll dont' expect to cle building, supplements
THE LITTLE THING... Seite 6
The Little Thing in Your Head That's Keeping You Fat
By Tom Venuto - www.BurnTheFat.com
I have no doubt that a scientist nection, they are unconscious to do this questioning process
somewhere just read the title programs that control your be- as a formal “exercise” with se-
of this article and said out loud, havior. The most important rious quiet time, with pen and
“YES! Venuto is right! That factor in whether you achieve paper (instead of just thinking
little thing in your head – the the body and the health you about it).
hypothalamus – it IS the thing want is NOT what diet or train- Question #1: What causes me
that is keeping you fat! By ing program you follow. It’s to be overweight (or unhealthy,
George, that Venuto guy isn’t a what makes you follow your or not having the body I want)?
dumb bodybuilder after all – diet and training program. And
he’s been doing his research!” guess what? What you believe Question #2: What’s prevent-
At which moment, I will be controls your behavior - ing me from getting leaner? (or
shaking my head and thinking, whether you will stick with your healthier?)
“you need to get out of the program or sabotage it with Spend some time with it and
laboratory and into the real cheating, bingeing or inconsis- see how big of a list you can
world, with real people, tency. create. Ask yourself whether
buddy.” Okay, okay, to be fair, each belief helps or hurts you.
Neuro-endocrine control of What to do about limiting Does it move you forward or
appetite and body fat really is beliefs backward.
quite fascinating. But today, Ok, so now you agree that be- Does it empower or disem-
I’m talking about PSYCH- liefs are psychological factors power you? The ones that hurt
ology, not PHYSI-ology. The that affect you physically by you or hold you back will be
little thing in your head that’s controlling your behavior, in- obvious.
keeping you fat is actually just cluding your eating, exercising You may come up with beliefs
a…. and lifestyle. What now? 3 such as:
steps. 2 questions. “I’m overweight and I can’t get
Limiting belief! leaner because”:
Self-limiting beliefs are among STEP 1: IDENTIFY LIMITING I have no time
the biggest problems that peo- BELIEFS I’m too old
ple deal with in their struggles You are fully aware of many of
to achieve a healthy ideal I can’t stop eating
your beliefs. For example, be- I hate exercise
weight. They’re also one of the liefs about spirituality or politics
reasons that so many people You just can’t do it when you
are usually in the front of your
start to falter or fall off the diet have 4 kids
and exercise wagon as early It’s impossible after having a
But the beliefs that hold back
as late January or early Febru- hip replacement
your health and physical devel-
ary in their New Year’s goal opment the most are usually But the million dollar question
pursuits. the ones you don’t even know is: are these beliefs actually
If you’re that science guy I you have. They are like uncon- true?
spoke of and you’re about to scious “brain software,” run- Beliefs are not facts. You may
bail because you’re thinking, ning silently in the background. hold your beliefs as absolute
“Here we go again… another So the first step is to bring reality, but when you decon-
psycho-babble, self help arti- those unconscious and poten- struct them and challenge
cle,” then think again. A belief tially damaging beliefs up to them, you may see that they
is the force behind the placebo the surface so you are aware don’t hold any water.
effect, which is well known by of them. You can’t fix a prob- Self limiting beliefs are false
every scientist and medical lem if you don’t know you have interpretations (negative
professional. A respected doc- one. thought patterns) that hold you
tor gives a patient a pill and is back.
told it’s a powerful drug. The And you keep holding on to
2 Quick Questions That Will
patient gets well immediately, them because making excuses
Help Draw Out Your Beliefs
not knowing that the and staying the same is a lot
“miraculous” substance was a Beliefs can go back to child-
more convenient than chang-
dummy pill. Inert. Sugar. The hood, but don’t worry, you
ing, isn’t it?
miracle was in the mind. don’t have to go to a psycho-
therapist and be regressed
But beliefs are not only in- --> continued
back to kindergarten. It’s sim-
volved in the mind-body con-
pler than that. But it does pay
IN YOUR HEAD… - CONTINUED-
The Little Thing in Your Head That's Keeping You Fat
By Tom Venuto - www.BurnTheFat.com - continued -
Change requires hard work, If you keep this belief, what is the behaviors that this belief
effort and leaving your comfort it going to cost you? What will would generate. Think about
zone. the pain be like? What will you and feel what it would be like
Your mission now: weaken the miss? And what will these con- to take those positive actions
limiting beliefs and get rid of sequences be if you don’t steps and play mental movies
them change it NOW? of how your life would change
STEP 2: CHALLENGE by doing so. Involve all your
THOSE BELIEFS STEP 3: INSTALL A NEW senses: see it, hear it, feel it.
BELIEF Keep it up until you start to see
How do you challenge a be- your behavior change and your
lief? 4 ways: Nature abhors a vacuum, as habitual actions come into
Spinoza once said. You don’t alignment with your goals/
(A) Challenge it directly: Is simply get rid of a belief, you intentions. If you’re diligent,
must also replace it. What you’ll see changes in attitude
belief and be-
at all? 30 days.
See if It may
things would you want and happen sooner. It may take
you can find a “counter exam-
ple” that disproves your belief. need to believe instead that longer if you’ve carried deep,
For example; if you think that would create positive behav- lifelong limiting beliefs. But in
iors that would move you to- less than a month, the roots of
after you’ve had 3 or 4 kids, it’s
impossible to get a nice flat ward your goal? Write them the new belief pattern will be
stomach, what will you say down, then massage them into formed.
after I introduce you to a dozen an affirmation. For example, if Then you can update your
of my clients and readers who you’ve hung your hat on the goals and affirmations to re-
had 3 or 4 kids and went from belief that you didn’t have time flect your current priorities and
bulging belly to rock-hard flat to exercise, could you write a move on to the next goal you
stomach? If they did it, then new affirmation of belief similar want to achieve or the next
how could your belief be valid? to this? limiting belief you want to
Answer: It WASN’T! You be- “I’m a very busy person, so change. Keep THAT up, and About the Author:
lieved something false and that means I must set clear pretty soon, you will be LIMIT-
LESS! Tom Venuto is a fat
inaccurate and it was holding priorities and I must keep my loss expert, lifetime
you back! health and body on the top of natural (steroid-free)
(B) Challenge the source: Is it my priority list. I always sched- BELIEVE ME, spending quality bodybuilder, independ-
ule time for my most important time understanding and work- ent nutrition researcher,
your belief, or have you been freelance writer, and
living what your parents, peers priorities, I am efficient with my ing on your beliefs is a lot author of the #1 best
or culture handed down to training, and I use every min- more productive than spending selling diet e-book,
you? Just the realization that a ute of my day wisely. And if time in forums arguing about Burn The Fat, Feed
Barack Obama, the busiest whether a low carb program is The Muscle: Fat-
belief wasn’t yours to begin Burning Secrets of
with is enough to shatter it. person in the world, can train better than a high carb pro- The World’s Best
(C) Challenge the usefulness for 45 minutes a day 6 days a gram… or even whether the Bodybuilders & Fit-
of the belief: Ok, so you be- week, there’s no excuse for cure for obesity is found in the ness Models (e-book)
me. I can do it too.” arcuate nucleus of the lower which teaches you how
lieved something when you to get lean without
were younger. Does still be- Write down your new belief hypothalamus. It’s in your drugs or supplements
lieving it has any usefulness affirmations and read them, head all right… but most peo- using secrets of the
today? Does it help you move right along with your goals, ple have been looking in the world's best bodybuild-
wrong place. ers and fitness models.
closer to what you want in your every day.
Learn how to get rid of
life today? If not, then wouldn't Then “activate” this affirmation stubborn fat and in-
today be a good time to get rid by doing what Olympic and Train hard and expect suc- crease your metabo-
of it? professional athletes do: en- cess, lism by visiting:
(D) Challenging the belief by gaging in mental rehearsal. Tom Venuto
weighing the consequences: Visualize yourself carrying out Fat Loss Coach
HOLIDAY FAT LOSS TIPS Seite 8
Politically Incorrect Holiday Fat Loss Tips
By line: By Craig Ballantyne, CSCS, MS
I was at a big event last week and was re- having a cup of Green Tea and one ounce
minded how important it is to have strate- of almonds has helped them avoid holiday
gies for this season of high-calorie cravings better than anything ever before.
parties and busy schedules.
But I get ticked off by the tired old The fiber from the almonds reduces appe-
suggestions you find on the Internet or in tite while the small amount of caffeine from
magazines like Woman's World. the Green Tea seems to increase mental
alertness and keep you "energized" at the
Often the suggestions are lack any sub-
stance, because the writers don't want to
imply you actually have to make a sacrifice Hopefully that might work for you...
to succeed. They make fat loss sound easy,
as if all you had to do was park at the far Strategy #2 - Don't waste your time on any
end of the parking lot and you'd burn all the fancy cardio programs
calories from 5 shortbread cookies.
Listen, the bottom line over the holiday sea-
Well it doesn't work that way...So here are son is that your success depends almost
my politically incorrect, unique Turbulence entirely on your nutrition.
Training strategies to help you keep off the
holiday pounds. You can't expect to hit the cardio confes-
sional and burn off last night's 2000 calorie
By the way, I "borrowed" a few ideas from smorgasboard. That's a 4-hour workout.
contestants in my Turbulence Training Instead, don't get into that situation in the
Transformation Contest. The Transforma- first place.
tion is rocking with social support and suc-
cess stories right now, even while the rest Here are more nutrition tips:
of the world struggles with weight gain,
these TT users are losing fat over the holi-
- Focus on portion control (and if you have
no discipline, forget
even trying to eat just one)
Click here to get started with Turbulence
Training for Fat Loss:
==> http://www.turbulencetraining.com - Nix all drinks mixed with calorie-containing
beverages, or better yet, just stop getting
Strategy #1 - Green Tea & Almonds
- Write down everything you eat to identify
One of the most common tips you'll hear is your problem spots. Then do whatever you
to "fill up" before you need to do to eliminate your weaknesses. If
go to a party where there will be lots of you don't record your nutrition, chances are
goodies. you'll miss big opportunities to change your
diet and lose fat.
Unfortunately, most people I talk to have no --> continued
luck with this tip.
Most people still go to a party and eat eve-
rything in sight.
But recently TT users have told me that
HOLIDAY FAT LOSS TIPS Seite 9
Politically Incorrect Holiday Fat Loss Tips
By line: By Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com - continued -
Strategy #3 - Take care of yourself first. lence Training 12-Minute Workouts.
Get this workout as part of your bonuses
My friend Holly Rigsby (of http:// when you start using
www.fityummymummy.com) is always re- Turbulence Training today:
minding busy moms to take care of them- http://www.TurbulenceTraining.com
selves first, and I think that suggestion ap-
plies at this time of year to everyone.
Stay healthy and fit over the holidays.
So take a deep breath. Ask yourself as
you're running around to Craig Ballantyne, CSCS, MS
please everyone else, "Have you set aside Author, Turbulence Training
time for yourself"
Be selfish. Make sure you have had some
YouTube Video: Hotel Room Workout
exercise time, some good nutrition, and
some rest before overextending yourself and
doing too much for other people when you
haven't taken care of yourself and your goals
Strategy #4 - Get on a roll
This one comes from a TT Transformation
contestant who is too busy losing fat to get
off track over the holidays.
Don't procrastinate till January 1st. Get
started now. Dozens of
men and women are doing their Turbulence
Training Transformations right now - through
the heart of the holiday season.
They aren't waiting for Jan. 1st to show up.
They are taking
control now, and getting on a roll, and not
letting anything (from
work parties to peer pressure) get in their
Strategy #5 - Exercise in short bursts when-
ever you can
About the Author
Don't be afraid to dance at your Christmas Learn about the "Dark Side of Cardio" in the free report
party. Don't worry, there is bound to be at from Craig Ballantyne at
least one worse dancer than you out on the www.TurbulenceTraining.com. Craig is a Certified
floor. Have fun and get down! Strength & Conditioning Specialist and writes for Men's
Health, Men's Fitness, Maximum Fitness, Muscle and
Fitness Hers, and Oxygen magazines. His trademarked
On a more serious note, here's how to avoid
Turbulence Training fat loss workouts have helped
falling off the fitness
thousands of men and women around the world lose
program during the busy holiday season. fat, gain muscle, and get lean in less than 45 minutes
three times per week. For more information on the
Get your butt out of bed 15 minutes early so Turbulence Training workouts that will help you burn
you can have 3 minutes to wake up and 12 fat without long, slow cardio sessions or fancy equip-
minutes to do the December 2007 Turbu- ment, visit www.TurbulenceTraining.com
FIT WITH BASKETBALL Seite 10
Basketball for Fat Loss?
By Tom Venuto
QUESTION: Hi Tom. I have asked several The word “aerobics” sets people off… es-
other experts about this and so far no one pecially the macho guys. There’s an instant
seems to give me an EXACT answer. emotional connotation carried in the word
Some trainers tell me I have to go steady “aerobics, and it’s negative for many peo-
and nonstop for 30 minutes straight or ple. “Aerobics” is also usually a very nar-
more to burn fat. Others tell me I have to row definition making for a fairly small list
do intervals and they have to be in a cer- of choices.
tain ratio of sprint to recovery. I’m getting
tired of my cardio ritual and would like a I like the word “cardio” a little better, be-
change. I love basketball. I could play for cause it’s a little broader, but even “cardio”
an hour and enjoy every minute of it, and I carries with it some pre-conceived notions
FEEL like I’m getting a good workout doing and it’s unclear whether various types of
it. But is it really the same as something “cardio” exercise are good fat burners.
like a good run?
basketball cardio? I suppose it depends on
ANSWER: I just plugged basketball into
my calories burned calculator and it says
that if you weigh 185 pounds, moderate
basketball (full court game play) burns 839 Is basketball a good fat burner? Sure. But
calories per hour. Moderate basketball you might not think so if you were inflexible
(non-game) is 528 calories per hour. I’m about how you define exercise and train-
guessing “non-game” means either half ing.
court or just casual play with your buddies. What I would do if I wanted to most clearly
define what makes a good fat burner, I’d
Either way, 528-839 calories burned per recommend that you focus on:
hour sounds like a good fat burner to me -
especially the all-out, full court basketball. “INCREASING ENERGY EXPENDI-
Don’t you agree? TURE” (BURN MORE!)
Basketball also gives you a wide variety of
different physical challenges and intensity This description leaves the choice of activ-
levels - running down the court, jumping, ity up to your own personal interpretation
pivoting, shooting - and you said you enjoy and personal preference.
Is 500 to 800 calories per hour a lot of en-
If you feel guilty when you finish your ergy to expend? You bet. Better still is the
game, as if you didn’t burn enough, when fact that you enjoy it. I know, I know, every-
the game is over, just run intervals up and one wants to be told EXACTLY what to do;
down the court… do about 6-10 of them or how many minutes, what intensity, what
until you yak. (just kidding). type, what heart rate, blah, blah, blah, and
If I were to clarify my position on cardio gurus are infamous for being dogmatic
training in my fat loss book today, I don’t about their systems as the “best way” or
think I would change my recommendations “only way.”
much. I'm a very strong proponent of exer-
cise and becoming more active to burn fat
rather than just cutting calories. However, I
might change some of the language to
make it clearer that fat loss is about BURN- --> continued
ING calories and that your choices for
HOW to burn them are virtually infinite.
The problem, in my opinion?
FIT WITH BASKETBALL Seite 11
Basketball for Fat Loss?
By Tom Venuto - continued -
But what if Dan loves basketball and Tom Using my new definition for fat burning ex-
loves the Stepmill and Joe loves to jog and ercise should help lift the fog of confusion
Kyle likes calisthenics and John likes kettle- that has been created by only defining fat
bells and Suzy likes kickboxing? Then burning exercise as”aerobics” or “cardio.”
The word “Aerobics” is somewhat restrictive
By changing your language and focusing on in scope and definition. The possibilites for
increasing “energy expenditure” (Burning “expending energy” are endless.
more), that should change your conception So now, go forth and BURN THE FAT…
of what efficient fat burning exercise is. however you choose to do it… just do it!
DEFINITION OF GOOD FAT BURNING
Train hard and expect success,
High # of total calories burned/expended
High # of total
high # expended
per unit of time
High # of total
and high # burned
in a short period of time and you love doing Tom Venuto
it! It’s play time!
Fat Loss Coach
Fat oxidation and excess post exercise en-
ergy expenditure and all that other scientific
stuff (that I could bore you to death talking
about) does matter, but your primary focus PS. By the way, you don’t see a lot of fat
should be on: jiggling around the court in the NBA do
1) Burning as many calories as you can in
the time you have.
2) Finding something you like to do.
3) Focusing on RESULTS above all else…
Is your body fat decreasing or not? About the Author:
Last, but not least, don’t forget that optimal
fat loss is achieved with a three-part ap- Tom Venuto is a natural bodybuilder, certified strength
and conditioning specialist (CSCS) and a certified
proch including nutrition, weight training and personal trainer (CPT). Tom is the author of "Burn the
“cardio” training. I’m not saying that basket- Fat, Feed The Muscle,” which teaches you how to get
ball should replace your strength training. lean without drugs or supplements using methods of
I’m suggesting that basketball or other the world's best bodybuilders and fitness models.
Learn how to get rid of stubborn fat and increase your
sports can be a perfectly viable alternative metabolism by visiting: www.burnthefat.com
to traditional aerobics or cardio if they’re
high energy cost activities.
JOY OF WALKING Seite 12
The Joy of Walking
By : Laurel Skinner
I discovered the joys of walking quite by the intensity of your walking to increase the
accident, a car accident that is. Being with- number of calories you burn. This builds a
out a car, short on cash to purchase an- healthy habit. If you can’t take an hour a
other and no handy public transit available, day to exercise, go less on some days but
I was literally forced to walk to work and keep to your walking routine.
home again each day (a distance of over
Fast walking may be the most preferable
two miles). Never in my wildest dreams did I
combination of both, as it makes you burn
ever realize what I considered at the time to
calories and does not require too much
be the darkest day of my life would turn out
time. Fast walking has the advantage of
to be the best day of my life, completely
involving your cardiovascular system more
changing my life and my lifestyle forever.
intensively. You improve heart condition
and increase fitness level. Walking to lose
Walking to lose weight is healthy, no doubt.
weight is the simplest but most effective
But it’s also a great way to get around the
cardiovascular exercise there is. Walking for
neighborhood, meet neighbors, and see
a whole mile at a steady medium pace
things you probably miss while driving
burns up as much calories as jogging for 15
around everywhere you go. Walking is a
minutes - minus the strain on the knees and
popular option to lose weight for those who
wish to embark on an exercise program.
Walking is also very helpful to those of us Instead of taking walking for granted, get
who are stuck inside a classroom, our started today and burn the fat and build the
houses or office cubicles day in and day muscle that will get you into shape quickly.
out, with little change from the monotony of Instead of getting in the car to visit a
school,the office or house work. In fact, if neighbor, walk over. If you are going to the
you are considering walking to lose weight, mall, park further away from the building
there are many options you can explore on and walk in and back. Take the stairs in-
how to go about this. stead of using
Walk with a friend or group of friends to
keep yourself motivated. If you need time to
think, walk by yourself to clear your head.
Walking is just as flexible as you are. Walk- Comparsion of Nordic Walking
ing to lose weight may not sound like the
most exciting, revolutionary or scientific idea
you’ve heard. It almost sounds too simple –
the notion that you can lose weight by by
doing something as everyday as walking.
Walking to lose weight is ideal because al-
most anyone regardless of age can do it.
Walking is an easy way to start a weight
loss program, just be sure to start slow and
use lots of common sense. Start out by run-
ning for 30 seconds every 10 minutes of the
walk. Start with 15 minute walks per day at
an easy pace and increase it by five min-
utes per day if you can, until you reach 60
minutes a day most days of the week. As
your fitness level increases, you can raise
KIEFIT.COM—ISSUE Seite 13
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