Well, fit and healthy for Winter?!

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Well, fit and healthy for Winter?!

  1. 1. KieFit Journal November 2009 The Best Diet Plan Is NO Diet At All How To Look Like A Female Fitness Model Count Down To Fitness Success And Keep Your Motivation Drive Alive Magnesium Rich Food And Deficiency
  2. 2. JOURNAL KIEFIT HEALTHY AND HAPPY LIFE! NOVEMBER 2009 ISSUE: Get Your Dream Body Hello Fitness- Fans, WEIGHT TRAINING TIPS 3 THE BEST DIET PLAN IS Here is the November 2009 issue of KieFit Journal. The free NO DIET AT ALL 4 online publication about fitness, diet and nutritional supplements tips. What is the best diet to follow … The best diet to follow no diet at all … read more here at page 4. Enjoy reading helpful information on page 4 of the Author Isabel De Los Rios. She is a certified nutritionist and exercise specialist and writes for the website "The Diet Solution". Beginning to learn running now! Tips and tricks for a successful BEGINNERS RUNNING PROGRAM - TIPS AND 5 training program you will get on page 5 and the most important TRICKS factors for choosing your correct running shoes. RUNNING SHOES: IM- 6 Have you always ask yourself how a fitness model manages to PORTANT FACTS THAT YOU SHOULD KNOW look sporty and trained, and not losing the womanly curves too? Read here more on “How to look like a female Fitness Model” of 7 Vince DelMonte on page 7, he teaches man and woman how to HOW TO LOOK LIKE A FEMALE FITNESS MODEL + develop a fitness model body without supplements, drugs and 8 training less than before. Video: YouTube - Fitness - New COUNT DOWN TO FIT- NESS SUCCESS AND 9 Rock your Body Workout Routines Video on page 7! KEEP YOUR MOTIVATION DRIVE ALIVE Enjoy yourself! THINK YOURSELF THIN 1 0 Stay healthy, Heidi 1 MAGNESIUM RICH FOOD 1 AND DEFICIENCY + 1 2 KIEFIT.COM ISSUE 1 3 Send me your comments and ideas for further ADVERTISE 1 articles. Submit your article to Email: ATTENTION OPPORTUNITYS— 4 KIEFIT.COM articles@kiefit.com and see it in the next issue Schedules: Submit events sche- of KieFit Journal. dules you know to be mentioned CONTACT—KIEFIT.COM 1 5 Use your article to generate additional free traffic here in the next issue! to your website as well. Submit your personal Fitness SEND ME YOUR COM- 1 MENTS AND IDEAS FOR and Sport events you wish to be 5 Closing date to submit your articles you wish to be published here and invite Kiefit FURTHER ARTICLES. published here on 25th of each month. Journal readers to attend!
  3. 3. WEIGHT TRAINING TIPS Seite 3 Weight Training Tips By Vince DelMonte Weight training properly is don't, contact the author of the Do not be cheap and leave known by few. If it was easy program to ensure you have your ego at the door and hire a then you would see a lot more no excuse to misunderstand or reputable fitness trainer who muscular and lean physiques perform the workout incor- can teach you proper weight on the streets. Before you rectly. After you chosen a pro- training technique. learn how to weight train prop- gram, take responsibility for erly, it is critical that you learn your decision and follow it to Weight Training Tip #5: these five weight training tips it's full completion. Do not try it Progression before you even step foot in out for three weeks and than the gym. say, “It's not working...” and try I'll say this again. Inch-by-inch another program. This will cre- life is a sinch. Yard-by-yard life 1. Write down a realistic short ate a failures attitude and be- is hard. Approach each work- term and long term goal. gin the deadly bad habit of out with this attitude. Your program hopping bench press does not need to 2. Make a commitment to stick go up twenty pounds in the to one program for at least 12 first week. But just imagine weeks. Weight Training Tip #3: your bench press went up con- Education sistently 2.5-5 pounds every 3. Educate yourself prior to How much do you really know week for the next year? That starting. about building muscle? Let's would some serious muscular put it this way, if you had to and strength gains! Your goal teach someone else how to is to simply out do yourself 4. Hire a trainer to teach you transform their body in the next from workout-to-workout, week proper technique. twelve weeks, could you help -to-week. Whether you do one them? Never mind, could you extra rep, one extra set, a ex- 5. Focus on gradual progres- transform your body in the next tra 2.5 pounds or a shorter rest sion. twelve weeks? If not, you period, these are are measur- probably do not know enough able signs of weight training Weight Training Tip #1: about how your body works progress. Goal Setting from a training, nutrition and recovery stand point. Order a Conclusion Inch-by-inch life is a sinch. book, visit a reputable website Yard-by-yard life is hard. Treat Make your weight training life and find out everything you your goal setting the same easy by starting with the the must know, about proper way. Do not expect to be on above weight training tips and weight training, before you the cover of Men's Health by look forward to a rewarding start the guessing game. next summer. Decide how and fruitful much muscle weight you wish adventure to achieve in three months. Six Weight Training Tip #4: in the months and one year. Decide Proper Technique gym. where you wish to finish and You wouldn't try and drill your work backwards. If you wish to teeth? You wouldn't try and do gain 50 pounds by the end of your own taxes? You wouldn't the year, than create a game try and fix your own car? As- plan that allows to gain at least suming you have no expertise one pound per week. in dentistry, accounting or automotive repairs. So why Weight Training Tip #2: would you try and teach your- Commitment self proper weight training technique? It boggles my mind About the Author: The only reason you will fail is why so many people across if you are not truly committed North America sign up for a Vince DelMonte is the author of No Non- to your goals. Do your home- sense Muscle Building: Skinny Guy Secrets gym membership and jeopard- To Insane Muscle Gain found at http:// work and find a weight training ize the health of their tendons, www.VinceDelMonteFitness.com program ideal for your specific ligaments and joints with the goals and situation. Study the attitude of “I think I'll try it on He specializes in teaching skinny guys how program fully prior to com- my own,” or “My friend is going to build muscle and gain weight quickly mencing. Comprehend every without drugs, supplements and training to teach me,” or “I am self less than before. detail of the program and if you taught from watching others...”
  4. 4. BEST DIET PLAN... Seite 4 The Best Diet Plan is NO Diet at all As a nutritionist, the most com- donuts and that sure doesn’t ing in just 1-2 months. Not to mon question I get daily is seem to be helping me lose mention it will eliminate any “What is the Best Diet to fol- weight. Yes, I agree. What I stress or anxiety you may have low?” My answer is always the mean here is don’t establish a over changing all of your hab- same and one that shocks crash diet of cottage cheese its overnight. Start with the many people. “The best diet to and grapefruit if you absolutely easiest one for you. How follow is to follow NO diet at hate those 2 foods. Healthy about drinking water? Can all.” How could any nutritionist food does not have to be akin you replace your sugar drinks wanting to promote health tell to bird seed. How about with water and just do that for Find out how to you not to follow a diet?” scrambled whole eggs in but- one week? How about just eat delicious food ter with your favorite vegeta- cutting down on a few sodas and still lose Easy. I’m here to tell you that bles and 2 slices of sprouted and replacing them with wa- weight with diets do not work. They are ter? One small step these Free Fat one of the most each week will make Loss Meal Plans! common reasons your transition simple The Diet Solution people have such and easy. a hard time losing weight. People 3. Do not go hungry. are making the mistake of follow- Another very common ing a diet instead mistake I see is people of following a deli- starving themselves in an cious way of eat- effort to lose weight ing that will satisfy quickly. The truth is you their hunger, their do not need to feel hun- taste buds and ger in order to effectively help them reach lose weight. Actually, the and maintain an contrary is true. You optimum weight must give your body and optimum enough nourishment health. (good nourishment, that grain toast? French toast is) in order to see weight loss made from healthy bread, and results. Make sure to feed With all of the junk food, false eggs? A juicy hamburger or advertising, and false informa- steak for lunch or dinner? your body consistently tion out in the world today, how throughout the day. Breakfast, How about making your own lunch and dinner are all impor- is this even possible? A deli- pizza from healthy ingredi- cious way of eating healthy tant but so are snacks in be- ents? I could go on and on tween. Munching on things that will help me lose weight at with a long list of delicious like raw nuts, fresh fruits and the same time? foods. The point is you do not healthy trail mixes can really Yes, this is possible for you have to eat like a bird or eat keep you from experiencing once you are armed with the tasteless food to be healthy any hunger throughout the day correct information. and lose weight. Find the and help control any cravings healthy foods you enjoy and that may come up. The best diet is going to be get creative with those. You one that you can stick to (for will find you will have an in- Remember that the Best Diet more than just a week), one credible amount of delicious you can begin today is an eat- that includes delicious food food options. ing plan that does NOT resem- and one you are happy with, ble a diet at all. Tell people not to mention one that you 2. Do not go cold turkey. you had French toast for can maintain for a lifetime. breakfast, chicken stir fry for Rome wasn’t built in a day right? You do not have to lunch and a juicy steak with Here are a few tips that will change every single one of potatoes for dinner and they help you develop the Best Diet your habits overnight. Estab- will wonder how in the world for you: lishing one healthy eating habit you are losing weight and look- 1. Only eat food you enjoy. each week or eliminate one ing great. Easy, I stopped dieting and found the Best Diet Well Isabel, that would be just “not so good” food every week. for me! great, but I enjoy pizza and This will prove to be life chang-
  5. 5. RUNNING PROGRAM Seite 5 Beginners Running Program - Tips And Tricks By: Dominique - Article Directory: http://www.articledashboard.com Well begun is half done! When ging for injury if you do not the web. These are often pro- you are embarking upon a keep this in mind. It will also grams that have proven them- beginners running program, make sure you "ease into" selves over the years and will you may need some running your training rather than make help you make those first all tips to help set you off onto it too hard for yourself and important steps of your run- the right path. As a beginning come to hate running. And ning career. runner you are, hopefully, en- that would be a real shame as thusiastic about starting a be- you would lose out on all of Beginners Running ginners running program. The the incredible health and well- Program tips in this article aim to help ness benefits that running Tip #5: Believe You will you overcome the first hur- gives you. Succeed dles. Beginners Running Pro- A journey of a 1,000 miles gram Tip #3: Walking and starts with the first step. As a Running beginning runner you face some obstacles. Your confi- Mixing walking with running is dence may be low, you are nothing to be ashamed of at not sure you will be able to get all. It is an old technique for good at this "running thing", conditioning and training that etc. The important thing is to even serious, experienced believe in yourself. Choose a Beginners Running competitive runners have great beginner running pro- Program used. You are not proving gram that involves running Tip #1: Distance, Not Speed anything to anyone, except and walking and that builds up perhaps what a fool you are, if your running gradually and Running is a serious sport that you push yourself hard within two, three months you involves certain well-trained through sore tendons, strained will already be a changed per- core techniques like any other muscles, burning lungs, light- son. No doubt there will be sport. Just because there headedness, or gasping for difficult times. But believe in aren't balls or bats or special breath when you are a begin- yourself, persist with the pro- gloves or all that much equip- ner runner. In fact, without gram and you will get the out- ment involved doesn't make wanting to scare you too comes you are after. running any less of a particu- much, there is the slim, out- Although some of the above lar sport that requires certain side chance that you can give advice seems really straight- built-up ability before you take yourself a heart attack by do- forward, it is amazing how it to a higher level. If you are a ing those things! By a combi- often people start a beginners starter, you have to under- nation of running and walking running program completely stand that and you should not you can actually maximise the incorrectly. Make sure you are attempt to run at a great time spent running because not one of those people and speed. A good running speed you take the little walking start running with a proven for beginners is easy pace or breaks that help you rest a beginners running program "conversational pace" as it is little bit. that works. also called. This is the speed at which, if you were to run Beginners Running Pro- By: Dominique with someone else, would be gram Tip #4: Follow A Pro- Article Directory: http:// able to maintain a conversa- gram www.articledashboard.com tion. You will be able to push your- About Author: A dedicated Beginners Running Pro- Beginners Running Pro- self hard and maybe get in- gram is a great way to start your run- gram Tip #2: Build Up volved in racing later on, after ning career. Check out the beginner Gradually you have been conditioned running programs on Best-Running- through smart, proper training. Tips.com for very successful, proven running schedules for beginners that Next to starting off slowly, you When you start off your run- have helped hundreds of runners need to build up the time and ning career make sure you obtain their goals distance you run gradually. use or at least study pre- with running, you are just beg- existing running programs on
  6. 6. RIGHT RUNNING SHOES Seite 6 Running Shoes: Important Facts That You Should Know By: Corrie Duana Article Directory: http://www.articledashboard.com Athletic shoes are referred with many names, ment without noise the term ‘sneakers’ came but it is more commonly referred to as sneak- out. ers or running shoes. If you never heard about running shoes, well I think you deserve Running shoes took a giant step forward a hefty smack in the middle of your forehead. when a British company called J.W. Foster Too bad I’m not in front of you to do you this and Sons developed the spiked sole. They favor. Instead, I let me educate you about integrated it to the running shoe and the running shoes. spiked running shoes were born. Later on, they also changed their name to Reebok. Running shoes are made of soft and flexible That was somewhere in 1890. materials, and characteristically have rubber soles. Over the years, certain innovations It was 1925 when a German shoe manufac- cre- turer ated vari- ous types of running shoes with non-rubber soles but the named Adolf ‘Adi’ Dassler made more innova- most basic running shoes always have rubber tions to the spiked running shoes. soles. Why rubber soles? Because rubber soles provide greater traction and has a de- He also tweaked this shoe with other materi- finitive cushion effect to ease the pounding of als, making them lighter still. (I hope you won’t have problems guessing the name of the company) When technology advanced rapidly during the 70s, everything also made a huge step for- ward. Instead of basic designs in making shoes, manufacturers now involved podia- trists in shoe design. Shoe materials were tweaked even more, further lightening the running shoe. When Ethylene Vinyl Acetate (EVA) was de- veloped in late 1970s it also ushered the best modernization of running shoes to date. This substance provides superb cushioning and absorbs shock even better than rubber. To date competition amongst shoe manufac- turers Nike, Adidas, and Asics is very stiff, heels during running. Furthermore, with each producing their own line of state-of- materials that create running shoes are light- the-art shoe products and endorsing popular weight and flexible that it would do nothing to athletes and celebrities to carry the image. hamper one’s exertion in running. In fact inno- That made running shoes a popular trend in vations are constantly developed to improve the casual market, especially with young peo- wearer performance. ple. More often than not, you will notice a youngster with a pair of running shoes than The first running shoe had a plimsole sole. leather. Effective marketing strategies by This sole is created from the process of meld- shoe manufacturers such as Nike, Reebok, ing rubber and cloth together called vulcani- and Adidas are by large responsible for the zation. Of course this shoe type won’t hit a cultural propagation of running shoes.Need penny these days but at the time of its incep- help with Gifts or Computers ? Get answers tion, it was a wonderful innovation that al- at ShopperArticles.com. lowed ease of movement and comfortable wear. Since these running shoes allow move- Please check out ShopperArticles.com for useful tips and info about Restaurants and Gourmetand
  7. 7. LOOK LIKE A FITNESS MODEL Seite 7 How To Look Like A Female Fitness Model By Vince DelMonte Do you pass by the magazine to put on about half a pound of stay there - for hours at a stands in the muscle mass per month. Not time. store and envy the bodies of quite as scary as you thought the cover models? More and right? And that is assuming This is something that has to more women today are everything is done right… change. Think about how coveting this body type; strong many will experience a slower many hours of your life you've and muscular while still being rate yet. spent on that treadmill, stair- feminine. master or elliptical machine. The problem with pink weights Do you really look that much Gone are the days where is that for most of you, they different because of it? I'm strong women are seen as too aren't challenging! You'd be guessing probably not. masculine and unattractive. surprised at how strong you The female fitness body is Not only that, but how many of already are if you'd just push here to stay. yourself that little extra bit. So you put in your hour while next time you're in the gym, watching TV or reading your Now, curves are back so long as they are created with pick up a ten pound dumbbell favourite magazine? Video: YouTube - Fitness - New Rock Your Body Workout Routine muscle mass and have a or if you're really ambitious, go This is probably a good indica- softer appearance. Hot celeb- for fifteen. You'll start noticing tor that you aren't quite work- rities such as Jessica Biel and your body changing more in ing as hard as you could be. Jessica Alba are now gracing the next few weeks than in the the covers showing off their last few years you've spent The truth of the matter is that new curves. What's more is slaying away on the stair- your body will quickly adapt to that these women are garner- master. all that cardio training that you ing a great deal of male attrac- are doing. tion - much more than their Weights have the power to thinner counterparts such as completely transform your So while before you might Lindsay Lohan or Victoria body. They will make you a have burned a hundred calo- Beckham. smaller, yet curvier version of ries running a mile, now you your body now. are only burning 80. Unless Luckily, if you make some you continually add more and smart changes to your work- more time to get the same out program you can get your- Don't be alarmed at your scale calorie burn, it is going to stop self on the road to looking like weight though as upon weight being an effective fat loss tool. the next female fitness model, training your body weight may And when you're already do- maybe even covermodel! go up. Relax however, be- ing six hours a week, who cause one pound of muscle really wants to spend MORE takes up much less space on First things first. Pink time doing cardio? your body than one pound of Weights. bodyfat does, therefore you The secret is changing the If you want to add sexy curves may weigh more, but you will format of your cardio from that to your body, you need not be look smaller. of a comfortable steady-state afraid of heavier weights. session to one that's com- Next comes cardio. Don't worry, you are not going posed of high intensity inter- to bulk up and begin bearing Women have this tendency to vals that will really kick you resemblance to Vin Diesel, as just gravitate towards the out of your comfort zone - and women simply do not have the cardio section of the gym. blast away body fat as well. testosterone in their bodies to Whether it is the best place to be able to do this. In fact, in a check out the men lifting or it —> continued very good situation, assuming feels safer to them, whatever sound training and great nutri- the reason, they go there and tion, a woman would be lucky
  8. 8. LOOK LIKE A FITNESS MODEL Seite 8 How To Look Like A Female Fitness Model - continued- By Vince DelMonte This is by far a more produc- So if you're craving a bagel, sulin levels? That's right - die- tive form of cardio to be doing have at it, but enjoy it right tary fat. so rather than wasting another after you've finished a hard hour of your life not really get- lifting session, as described So do not be so scared of ting anywhere, next time above. consuming fat in your diet. It you're in the gym for cardio, will help you deal with hunger do twenty minutes, alternating Get rid of your fat phobia. and help your food taste bet- thirty seconds going as hard ter. Ideally you should be aim- as you possibly can with a One critical thing that many ing to get no less than 25-30% women do not understand is of your calories coming from a minute and a half at a much easier pace to recover. It will that in order to lose fat, they combination of healthy fats be hard - I warn you. Stick must eat fat. Women in (fish oil is particularly impor- particular tant). actually tend to do Work Those Glutes better on a higher fat Finally, the one body part that diet than most women usually will say males do. they want to improve upon is This has to their glutes. That curvy, sexy do with backside appearance tops the their hor- list of many gymgoers and in monal order to achieve this you are make-up going to have to be doing the and the right exercises. way their Concentrate on adding heavy- body func- weight lunges, one legged tions and squats, hamstring curls and responds to ass-to-the-ground squats into various your program. These are your with it for one month however macronutrient levels. fast track to a great behind. and you will be extremely You can do all the cardio you How many times have you happy you did. reached for the cookies on the want to try and get it, but un- shelves, solely because they fortunately, all that might do is Now. Bring on the carbs. were 'fat-free' so you thought make you a smaller version of Have you grown a love-hate they'd be a safe dieting food? your exact same self. If you relationship with carbohy- This was a terrible mistake. want to change the way you drates? You love the way they look, then you need to change taste but don't like the number When you remove the fat out the way you train. they're doing to your waist. of products, often times manu- facturers will begin to add in So next time you pass by one Understandable - many women feel this way. extra sugar to make up for the of those covermodels and About the Author: taste. Newsflash. Extra sugar start dreaming about what it The key thing to remember sends insulin levels skyrocket- would be like to have that Vince DelMonte is the with carbohydrates is that they ing and guess what insulin is? body - make it a reality for author of No Nonsense are not necessarily 'evil', so The fat storage hormone. So, you. Many women are capa- Muscle Building: Skinny Guy Secrets To Insane long as the portion size you what you need to do is try and ble of making great improve- Muscle Gain found at eat remains under control and minimize the amount of insulin ments to their bodies if they http:// you are timing them properly. surges you create throughout would just stop with the train- www.VinceDelMonteFitn To have carbohydrates work- the day, while staying within ing methods they are currently ess.com ing most effectively for you, it your total calorie budget. Do using and get on ones that are He teaches males and this and you will have your much more in tune with their is critical that you time them females how to develop before and after your work- best defence against warding goals. a fitness model body without supplements, outs. This is when your mus- off both hunger and fat gain. drugs and training less cles are going to need the en- than before. ergy and will rapidly soak Now, guess which macronutri- them up! ent has the least effect on in-
  9. 9. TO FITNESS SUCCESS Seite 9 Count Down To Fitness Success And Keep Your Motivation Drive Alive - By Tom Venuto, NSCA-CPT, CSCS There are many fantastic ways my mid-range goals like con- And then, just like the term to get focused and motivated test prep. paper, you are scrambling at to begin a diet or exercise pro- the last minute to reach your You would be shocked - pleas- gram, but often the most diffi- weight goal. But in the case of antly so - just how focused this cult thing to do is keep that a your body, the conse- keeps you. Even better still, drive and ambition alive for quences are more severe and you get MORE and MORE more than a few weeks and painful than just a bad grade or motivated with each passing see your goal through to com- late penalty. day you countdown because pletion. Inevitably, you succumb to the deadline is getting closer Within just weeks of starting, crash dieting and overtraining many people have already hit Deadlines are absolutely criti- or other unhealthy fast-weight- cal to your success. Little gets loss madness, which eats up your own muscle like a hungry cannibal and sends you spiral- their first snag or setback, and done without deadlines. ing into the dark pit of meta- as a result, have slipped back- There is a saying in manage- bolic damage and the inevita- wards in the mental focus and ment and psychology that ble plateau and weight gain motivation department. Setting "work will always expand to fill that follow. goals in writing is an essential the time allowed for it's com- But the solution is so simple: step to success, but how do pletion." Count your way down to suc- you stay focused on them? Remember term papers in cess! One technique I have used school? when you were given ever since my very first body- a term paper assignment and Don't stop with setting goals. building competition 18 years Put your goal countdown on you had the entire semeseter ago, is... to do it, did you run home that paper, review your goals every first night and get crankin on single day, AND know, every The "contest countdown calen- single day, how many days it? dar." there are until your target goal How about after a week? two date. You will stay more con- I have used it ever since, weeks? A month? TWO sciously focused and even bet- through 28 competitions and it MONTHS? ter, your unconscious mind will will work for you too, for any probably not, eh? go to work for you in keeping fitness goal. you motivated, on track, and If youre like most people, you I purchase a desk or wall cal- on schedule. You'll come in for put it off until the last minute a landing on your goal dead- endar - the type that shows and you barely got it turned in line date like an F-16 landing each week stretching horizon- on time. In fact, there are al- tally across the page with an on an aircraft carrier. ways a few people who pull all open block of space for each I just did my countdown calen- nighters the night before! About the Author: day. dar earlier this week... T minus Alas, the power of the dead- After I set my goal and place a 117 days til my next bodybuild- Tom Venuto is a natu- line! ral bodybuilder and deadline on it, I do NOT stop ing competition, and thanks to author of the #1 best In your fitness endeavors, if this simple but powerful tech- there. I take out my calendar selling e-book, "Burn you dont have IMPENDING nique, I'm already focused like the Fat, Feed The Mus- and start counting backwards deadlines that give you that a laser beam and have been cle,” which teaches you from my target goal deadline to twinge in your stomach that making steady progress with- how to burn fat without the present day. drugs or supplements says "take action now, or out so much as a hiccup... using the little-known T-minus 117 days.... else!" then you find it very easy secrets of the world's T-minus 116 days... to say to yourself, ' I have Don't under-estimate this sim- best bodybuilders and plenty of time so this one cheat ple technique... Give it an hon- fitness models. Learn T-minus 115 days.... meal doesnt matter... it doesnt est test... because it's often the how to get rid of stub- simplest motivational tech- born fat and turbo- I also fill in my workouts for the make much difference at this charge your metabo- entire 3-4 month period, which point if I skip this one work- niques that are the most pow- lism by visiting: is the typical length I allow for out... I have time to make it erful of all!. www.burnthefat.com. up..."
  10. 10. THINK YOURSELF THIN Seite 10 Think Yourself Thin By: Craig Ballantyne, CSCS, MS - www.TurbulenceTraining.com To lose fat, one must think. good for them so they go to And the same goes for those One must exercise their brain the gym and try out a cardio high-rep, low weight, machine to change their body and machine. circuit programs. No thinking reach their weight loss goals. But they just get on it and required, no results guaran- If you have a plan, you'll suc- "go", mindlessly. Maybe they teed. ceed. But if you go in the gym throw in some weights. However, if they had exer- and "wing it" everytime, you'll Maybe not. They don't really cised their brain and de- make no progress month-in know how to do weight cor- signed a strength and interval and month-out. If time keeps rectly anyways. And so it workout, they would have on passing without any goes on and on, week after seen some startling changes changes in your body, then week. Until they just give up in 14 days, or 10 days, or you have to try something and quit. even 7 days. (Heck, I've had new. And you see the same thing guys swear that they noticed Everytime I workout, I see the on the street. You see the changes in their bodies after same people doing the exact same people running the only 2 days of strength and same exercise routine in the same slow route around the interval training). gym. They go through the neighborhood, getting the Because you see, planning a same machines in the same same (read: zero) results workout takes effort. And go- order using the same weight from their "same old-same ing through an effective work- each day. Then they go to the old" jogging routine. out of efficient strength exer- I've al- cises and interval training ways be- takes even more effort. lieved that But you get out what you put beginners in. That saying goes for just to fitness about anything in life, espe- take up cially for workouts. jogging because So the choice is up to the ex- its easy. ercisers in the gym I guess. If And I don't they stay in their comfort mean zone, it will be easier on their easy on body and their mind in the the body, short-term. But over the long- because term, they'll probably drop out we know it of the fitness scene as they takes find they never get the results some ef- they want. fort. Or they can put in the short- same piece of cardio equip- I mean that jogging is easy on term effort, researching the ment and use the same level the mind. Runners don't have best program for their goals. as yesterday and go at that to think. They don't have to And with this approach, you About the Author same slow pace as always. plan a program. They don't get the long-term payoff of And do you know what I see have to pick the best, efficient success. Craig Ballantyne is a Certified Strength & Conditioning Specialist the next day? strength training exercises Look into strength and inter- and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle The same old physique on and then put them in the val training and see what the and Fitness Hers, and Oxygen magazines. His trademarked Turbu- that same person. No proper order in an effective extra mental effort can do for lence Training fat loss workouts have change. Next week? No routine. Instead, all they have you. Using the Turbulence been featured multiple times in Men’s Fitness and Maximum Fitness change. Same workout, same to do is put one foot in front of Training plan of an efficient magazines, and have helped thou- sands of men and women around the body. the other. bodyweight warmup, effective world lose fat, gain muscle, and get structured strength training lean in less than 45 minutes three Because they aren't thinking. But, and there is always a times per week. For more informa- supersets, and maximum re- tion on the Turbulence Training And no one is thinking for but, isn't there? That easy, no workouts that will help you burn fat sult interval cardio to com- them. They don't have a good -thinking approach is not go- without long, slow cardio sessions or plete the workout will get you fancy equipment, visit trainer, or a good program, or ing to get them very far. After www.TurbulenceTraining.com more fat loss results in less a good idea about what they ten days, there probably won't workout time. Guaranteed. should be doing in the gym. be much change in their Sincerely, They've heard that "cardio" is body. Craig Ballantyne, CSCS, MS Author, Turbulence Training
  11. 11. MAGNESIUM RICH FOOD ... Seite 11 Magnesium Rich Food and Deficiency Article Source: http://www.Free-Articles-Zone.com Magnesium is the fourth most abundant # It can help prevent the calcification of soft mineral found in the body and is very essen- tissue and also prevent cardiovascular dis- tial for good health. It is mostly found in the eases, osteoporosis, and certain forms of bones (around 50%), teeth, and red blood cancer. cells. The other half is largely found inside cells of body tissues and organs. Only 1% of # Magnesium assists the parathyroid gland magnesium is found in blood. The body to process vitamin D. takes magnesium from the diet and excretes the excess through urine and stool. A bal- # Magnesium therapy has proved beneficial anced diet contains enough magnesium for in treating bronchial asthma and migraine the body's functional requirements. headaches. Magnesium is organically connected with # It helps support a healthy immune system, the calcium level in the body. Thus, a critical and keeps bones strong. balance has to be achieved between cal- cium and magnesium to assure proper use # Magnesium helps regulate blood sugar of both minerals. levels, promotes normal blood pressure, and is actively involved in protein synthesis. Benefits of magnesium – It helps in the bio-synthesis of collagen. Magnesium is important to nearly every # It assists in the absorption and metabo- function and tissue of the body, from the lism of calcium, sodium, phosphorus and heart to the bones - nearly everything. It is potassium. needed for more than 300 biochemical reac- tions in the body. # Magnesium is particularly important for maintaining a normal heart rhythm and is # Magnesium is an essential element, which used by physicians to treat irregular heart- influences many enzymes needed for pro- beat (arrythmia). tein digestion, energy production and nerve/ muscle message transmission. # Magnesium may also be beneficial for bladder problems in women. # Magnesium helps with the formation of bones and teeth and assists in the absorp- Dietary sources of magnesium – tion of calcium and potassium. Green leafy vegetables such as spinach, # Magnesium is also used to relax the mus- are good sources of magnesium because of cles. It assists in cellular metabolism and their chlorophyll content. Magnesium is the production of energy, in collaboration readily available in mostly all foods that form with enzyme activity. the basis of a healthful diet -whole grains, fruits, dark-green leafy vegetables, fruits # It is used for muscle tone of the heart and and nuts. assists in controlling blood pressure. Rich vegan sources include legumes such as beans and peas, nuts and seeds, tofu, # Together with vitamin B12, it may help soybean flour, almonds, cashew nuts, prevent calcium oxalate kidney stones. pumpkin, walnuts, and whole unrefined grains are also good sources of magnesium. # It helps prevent depression, dizziness, reduces cholesterol levels, muscle twitching, and pre-menstrual syndrome. --> continued
  12. 12. AND MAGNESIUM DEFICIENCY Seite 12 Magnesium Rich Food and Deficiency -continued- Article Source: http://www.Free-Articles-Zone.com Refined grains are generally Crohn's disease, gluten sen- # Nausea and vomiting poor in magnesium. This is sitive enteropathy and intesti-# Numbness and tingling because, when white flour is nal surgery may lose magne- sensation in hands and feet refined and processed, the sium through diarrohea and # Coronary artery spasms magnesium-rich germ and fat malabsorption, and thus # Gastro-intestinal problems bran gets removed. Bread need supplemental magne- including diarrohea and flour made from whole sium. # Muscle spasticity grain wheat provides more # Abnormal rhythmic palpita- magnesium than bread made Causes of magnesium tions of the heart from white refined flour. deficiency - # Muscle contractions, even seizures Other good dietary sources Along with a poor diet lacking # Anaemia of this mineral include pea- in magnesium, absorption of # Weakness nuts, pistachio nuts, shred- magnesium by the body can # Insomnia ded wheat (dalia), bran, ba- be affected by causes such # Poor nanas, and baked potatoes as dieting for weight loss; hair and nail growth (with skin), chocolate, and consumption of ''soft'' water, # Sudden death. cocoa powder. Many herbs, which lacks minerals; various spices also provide magne- intestinal diseases; chronic Recommended daily dosage sium, such as coriander, dill alcoholism. of magnesium - seed, celery seed, sage, dried mustard, basil, fennel Large amounts of magne- The recommended daily al- seed (saunf), cumin seed sium can be lost from the lowance is around : and poppy seed. body due to prolonged and strenuous exercise, lactation, # Males (below 30 years) - Tap water can also be a excessive sweating and 400 mg per day source of magnesium, but chronic diarrohea. the amount varies depending # Males (over 30 years) - 420 on the water supply. Hard People who are using drugs mg per day water contains more magne- like diuretics and cancer sium than soft water. drugs are also prone to defi- # Females (below 30 years) - ciency. Disorders of the kid- ney, an overactive thyroid or 310 mg/day Magnesium deficiency - parathyroid gland, low blood levels of potassium and high # Females (over 30 years) - Severe magnesium defi- 320 mg per day. urine levels of calcium are ciency can result in low levels some other causes leading to of calcium in the blood, Magnesium supplements are magnesium deficiency in the termed as hypocalcemia. normally taken in dosages of body. Type 2 diabetes is associ- 750 - 1,000 mg per day. ated with low levels of mag- nesium in the blood. People Consumption of alcohol, diu- suffering from ulcerative coli- retics, high levels of zinc in About the author: tis may also have low mag- the body, consumption of Read more on magnesium, benefit nesium levels. high levels of Vitamin C and of magnesiumand benefit of magne- vitamin D also increase the sium. Magnesium levels tend to be body’s magnesium require- low in people with chronic Also Visit http:// ment. fatigue syndrome, ands re- www.healthvitaminsguide.com for duced levels of potassium in Symptoms of magnesium Information on Vitamins, Minerals, the blood (hypokalemia). deficiency: Amino Acids. Common symptoms of defi- Individuals with chronic mal- Article Source: http://www.Free- ciency include – Articles-Zone.com absorption problems such as # Anxiety, irritability
  13. 13. KIEFIT.COM—ISSUE Seite 13 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! FitBlurbs.com Your Source For Fit- ness Related Articles Find Free Information About Fitness, Health And Wellness.
  14. 14. ADVERTISE OPPORTUNITYS Seite 14 ADVERTISE W I T H US... Advertise with Kiefit.com For Cheap $3 If you have a new product or service to showcase to the fitness community, Kiefit.com is the place to reach your tar- geted audience! The purpose of the Kiefit.com 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 Kiefit.com 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 kiefit.com publication delivered directly to their email box. Furthermore our subscribers will receive the most recent version of this kiefit.com 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 KieFit.com 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]kiefit.com YOUR COMMENTS AND IDEAS ARE WELCOME! Do you have ideas or themes which you like to be covered in the next kiefit.com publication for December 2009? Please let me know. Please write to: Email: suggestions[at]kiefit.com 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]kiefit.com Your ideas and articles are very welcome. Thank you very much. Stay healthy, Heidi P.S. Please ad me to your twitter, facebook and linkedin. http://twitter.com/KieFitDotCom http://www.facebook.com/KieFitDotCom http://www.linkedin.com/in/kiefitdotcom Copyright © 2008 Kiefit.com All Rights Reserved. Use of this document constitutes acceptance of Kiefit.com Designated trademarks and brands are the property of their respective owners.

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