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  1. 1. KieFit Journal July 2009 Holiday Fat Loss Tips „Politically Incorrect Holiday Fat Loss Tips „ Video: Hotel Room Workout Working Out in Style and Fitness Tips Cooking Right For Healthy Living The Little Thing in Your Head That's Keeping You Fat Fat Loss with Basketball?
  2. 2. JOURNAL KIEFIT HEALTHY AND HAPPY LIFE! JULY 2009 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: 7 Read it here in KieFit Journal, the strate- POLITICALLY INCOR- 8 gies from Craig Ballantyne, certified RECT HOLIDAY FAT + strength and conditioning specialist, LOSS TIPS 9 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 LOSS? + The answer and training tips you can find on the page 10 and 11. 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 COMPARSION OF Stay healthy, NORDIC WALKING KIEFIT.COM ISSUE 13 Heidi ADVERTISE 14 OPPORTUNITYS— KIEFIT.COM CONTACT— 15 KIEFIT.COM Send me your comments and ideas for further ATTENTION articles. Submit your article to Email: SEND ME YOUR COM- 15 MENTS AND IDEAS and see it in the next issue Schedules: Submit events sche- FOR FURTHER dules you know to be mentioned ARTICLES. 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. COOKING RIGHT Seite 3 Cooking Right For Healthy Living By : Brian Knapp - 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 healthy foods 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-
  4. 4. 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:
  5. 5. BEST SUPPLEMENTS Seite 5 Best Supplements For Fat Loss By: Craig Ballantyne, CSCS, MS 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 these drinks 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 prefer plain old choco- late milk, if your stom- ach can 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 equipment, visit They aren't all they are said While I'm against supple- to be either… ments for fat loss and mus- Personally, I'll dont' expect to cle building, supplements
  6. 6. THE LITTLE THING... Seite 6 The Little Thing in Your Head That's Keeping You Fat By Tom Venuto - 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 conscious mind. 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
  7. 7. IN YOUR HEAD… - CONTINUED- Seite 7 The Little Thing in Your Head That's Keeping You Fat By Tom Venuto - - 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 the belief and be- even havior with 21- valid 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
  8. 8. 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 party. 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 days. no discipline, forget even trying to eat just one) Click here to get started with Turbulence Training for Fat Loss: ==> - Nix all drinks mixed with calorie-containing beverages, or better yet, just stop getting drunk. Period. 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
  9. 9. HOLIDAY FAT LOSS TIPS Seite 9 Politically Incorrect Holiday Fat Loss Tips By line: By Craig Ballantyne, CSCS, MS - 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 is always re- Turbulence Training today: minding busy moms to take care of them- 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 first. 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 way. 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 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
  10. 10. 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? Is basketball cardio? I suppose it depends on ANSWER: I just plugged basketball into your definition. 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. it. 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?
  11. 11. 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.” what? 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 EXERCISE = Train hard and expect success, High # of total calories burned/expended DEFINITION OF GREAT FAT BURNING EXER- CISE = High # of total calories burned/ expended and high # expended per unit of time DEFINITION OF WHOOP-ASS FAT BURNING EXERCISE = High # of total calories burned 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 you? 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: to traditional aerobics or cardio if they’re high energy cost activities.
  12. 12. 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 ankles too. 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 YouTube Video: 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
  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! 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 For Cheap $3 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 July 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.