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- How To Fight Hair Loss Naturally
- One Of The Most Intense Turbulence Training Workout Ever…
- How to find support for postpartum depression?
- The 4 Week Plan to Build a Bigger Back How to Increase Your Wide Grip Chinup
- Postpartum Depression: Try medicinal cures only as a last resort
- Positive Fat Loss
- Can You Trust Any Hair Regrowth Plans?
- Pooch Belly Syndrome Why Your Belly Bulges And What To Do About It
- Politically Incorrect Holiday Fat Loss Tips
- The Perfect Workout For Busy Gyms
- The Only Personality Type That Can Achieve Muscle-Building Success
- Pitfalls To Avoid When Starting Your Affiliate Marketing Business
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- Postpartum Depression – A Review
- Postpartum depression – holistic cures are the best remedy
- How To Look Like A Female Fitness Model
- Postpartum depression – What your doctor might not have told you!
- How to Maximize Your Metabolism
- Postpartum Depression Miracle changed my life
- How to Practice Home Massage Techniques When Pregnant
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| Brand New Software Package For You Dede! Posted: 20 Dec 2011 06:01 PM PST Your subscription information captured when you signed up is listed below. This is for my protection. I am compliant with the Can Spam Act. If you are no longer interested in receiving these offers, promotions, gifts, recommendations and so forth, please use the link at the bottom of THIS email and ANY email to follow in order to easily and quickly remove yourself. .......................................................... Hi Dede, You are fortunate enough to be in front of one of http://app.getresponse.com/click.html?x=a62b&lc=cu41&mc=B2&s=tMXlz&y=R& It will only skyrocket from the point it's at now Of course, this trend is mobile optimized websites.. http://app.getresponse.com/click.html?x=a62b&lc=cu41&mc=B2&s=tMXlz&y=R& Sincerely, Craig Raphael P.S. The fact that more than 20% of internet users http://app.getresponse.com/click.html?x=a62b&lc=cu41&mc=B2&s=tMXlz&y=R& Material Connection Disclosure: You should assume that the Subscription information captured upon your sign up...... Your Name : Dede   | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| New Blog Post - My Videotalk – Sending Video By Email Posted: 20 Dec 2011 04:53 PM PST Hi Dede Check out my new Blog Post: My Videotalk – Sending Video By EmailSending Video By EmailIt is said that a picture is worth a thousand words, so imagine how much that is multiplied when you put those words in video with My Videotalk. Online communication has evolved to the point where friends and family can now stay connected, not simply by e-mail, but with face to face video chat that really enhances the experience by sending video by email. While most companies who offer their users the ability to do that focus on the family connection, they are actually missing out on a couple of other great applications that online video can provide. That is where MyVideoTalk comes in, and not only do they have a number of great products, they are also offer regular folks the opportunity to get in on the ground floor of their online opportunity and make a nice living. Any opportunity lives or dies by its products, and MyVideoTalk has five of them that are perfect for home or business. To continue reading, please CLICK HERE To YOUR Success Harold Kurt (971)732-4241
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| Free $100 Automated System Download Dede! Posted: 20 Dec 2011 02:17 PM PST Your subscription information captured when you signed up is listed below. This is for my protection. I am compliant with the Can Spam Act. If you are no longer interested in receiving these offers, promotions, gifts, recommendations and so forth, please use the link at the bottom of THIS email and ANY email to follow in order to easily and quickly remove yourself. .......................................................... Hi Dede, This is the simple system many use to make at least $100 Get your FREE access now! http://app.getresponse.com/click.html?x=a62b&lc=cuc5&mc=BK&s=tMXlz&y=y& Sincerely, Craig Raphael Material Connection Disclosure: You should assume that the Subscription information captured upon your sign up...... Your Name : Dede   | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| How To Fight Hair Loss Naturally Posted: 20 Dec 2011 12:27 AM PST Hair loss is common problem that affects many people worldwide. The fact that it can happen to anyone, makes you want to know if there is a way around it. This article will discuss how to fight hair loss without taking any prescription drugs or using formulated shampoo. CLICK HERE FOR MORE INFORMATION
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| One Of The Most Intense Turbulence Training Workout Ever… Posted: 20 Dec 2011 12:26 AM PST From weddings, to reunions to beach vacations, it seems there is always something to look good for. The trouble, however, is finding the one workout program to plough through that stubborn fat loss plateau and into the sculpted look you're after. The key to cutting away fat and shaping your best body possible is through hard work and variation. Nothing in life is free, and it's rarely easy. But, if you're willing to put in the time and do what it takes to shed those last few pounds of fat, then you need a workout program that is going to seriously challenge every square inch of your body. No pain, no gain, right? Now here's the simple truth, if you want to get the most out of your workouts, then you need to be doing the right exercises, and targeting the right areas with the right intensity. It doesn't get any easier than that. The trouble is we often waste our time doing the wrong exercises, which just delays us from ever achieving that beautifully sculpted physique we long for. And that's why TT Hardcore is the perfect guide – it's one of the most advanced programs I've ever put together. So if you're a beginner, a teenager, someone who refuses to train legs, or if you take more than a week off from working out, this program is NOT for you. These workouts are intense, brutally tough, and like I said, ONLY for the advanced fitness enthusiast. That's because I've taken the most challenging exercises from my other TT workouts and combined them with some of my favourite killer abs exercises to help take your workouts and your results to the next level. Simply put, the 4-day Turbulence Training Hardcore Fat Loss program is one of the best workout programs for getting advanced results. You'll probably curse my name while doing these workouts, but by the end of the program you'll have an amazing body and feel better than ever, guaranteed! CLICK HERE FOR MORE INFORMATION
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| How to find support for postpartum depression? Posted: 20 Dec 2011 12:25 AM PST It becomes very difficult to explain to people that you are depressed right after having a baby. People would be shocked and might even wonder what is wrong with you. You, yourself, might wonder what is happening. But every fourth new mother has reported suffering from 'baby blues' or postpartum depression. Finding support in such a situation could be difficult. But it is not that only women suffer postpartum depression. Few men too have reported to have got the 'baby blues'. CLICK HERE FOR MORE INFORMATION
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| The 4 Week Plan to Build a Bigger Back How to Increase Your Wide Grip Chinup Posted: 20 Dec 2011 12:25 AM PST A big broad wide back is a very important muscle group that everyone wants to develop. It is a signature factor of any great physique and one that automatically demands respect. It is a sign of hard work, dedication and attention to detail as not many people train their back muscles as much as their chest or arms let alone train their back with proper form and activation. Now there are many ways that one can work their back including machine exercises, cable exercises, compound barbell movements and of course bodyweight movements which of course include good ole fashioned chin-ups. The Chin-Up Explained: A chin-up is basically when you grasp a bar that is overhead. You can use a pronated (overhand) or supinated (underhand) grip when performing them. To develop more width to your back, it is recommended that you perform the wide grip overhand chin-up. For this exercise, you will grasp the overhead secured bar with each hand spaced about 3-5 inches outside of shoulder width. From a hanging position you will then focus on pulling the body upwards until you fully contract your back muscles and squeeze the shoulder blades together. You want to make sure you keep your head up and chest out to keep good form. Then at the top position, you are going to want to lower yourself with a slightly more controlled movement downwards until you are back in the starting hanging position. The Problem with Wide Grip Chin-ups The biggest problem people face when it comes to wide grip chin-ups is that they are hard for the majority of people. Out of all the different variations of the chin-up, the wide grip is by far the most difficult. It is because when you perform the wide grip chin-up, you are really primarily using the back muscles in an awkward position and most find that their bodyweight proves to be too heavy. But as you use a narrower grip or even switch to underhand, you are using more muscles to pull your body up by including your biceps and back and other supporting muscles thereby allowing you to complete an increased amount of reps. If a person tries to improve the number of wide grip chin-ups they can perform week after week by simply trying to 'do more', they might resort to using momentum or doing partial reps and end up believing that they can do more than they actually are able to. This is called false belief. You are changing the variables that should remain consistent and by doing so, you are automatically discrediting the outcome. It's as if you were trying to beat your 100M sprint time and each week you started to spring from a starting point closer to the finish line. Yes your time will increase, but only because you cheated to get there. Don't worry though, I have devised a 4 week plan that you can use to see improvements in your wide grip chin-up count without having to trick or cheat yourself.
CLICK HERE FOR MORE INFORMATION The 4 Week Wide Grip Chin-Up Improvement Solution Plan: Make sure you 'test' yourself by performing as many wide grip chin-ups as you can the week before starting the 4 week plan. Do this at the beginning of your normal back workout and after of course having warmed up. Just bust out as many as you can with proper form and tempo. Then record that number and keep it in a safe place you will be able to find at the end of the program to make sure you increase your overall count.
*Perform as many reps as you can Week 1: You are going to continue training with the same program you are currently using but you will simply incorporate this specialized training at the beginning of each 'Back' day. You may need to adjust your total training volume since you are adding more in with this specialized plan. In each week, you will aim to progressively increase your repetitions over each chin-up variation. Since people who struggle with wide grip chin-ups can still perform narrower grip chin-ups even after completed their wide chin-ups, we will further fatigue the back by including a drop-set type of training combined with a rest pause method. Here is the exercise plan for this technique:
*The asterisks under target suggest you perform as many as possible to fatigue. Remember to keep good form and proper tempo. Week 1 Explanation: You will start by performing as many wide grip chin-ups as you are able to do. Then you would let go of the bar, rest for 10 seconds, then start again but this time using a medium or shoulder width grip and perform as many of those as possible. Once you fatigue and cannot do any more, then let go, rest 10 seconds and then try and complete some underhand close grip chin-ups. Once you are done your first drop-set of chin-ups, take a 1 minute rest before starting again. Week 2: Week 2 you are going to aim to complete at least 1 additional wide grip chin-up in your progression during the work set. So for example, if you completed 15 wide grip chin-ups in your first set in week 1, you would aim to complete 16 this time around. But if for some reason, you are not able to beat that number, and then we are going to use the 10 second rest pause method and continue with the wide grip chin-ups until you do beat your week 1 number. Are you still with me? The other thing to note is that since we are only trying to improve on the wide grip chin-ups, we will be reducing the target reps for the other chin-up variations. Let me give you another example:
I want you to 'aim' to match, not beat, the number of reps on the other two variations (medium and close) and focus only on increasing your wide grips in each set. Do not try and surpass your rep count for the close grip and medium grip. You can match the reps from the previous week, but you want to save your energy to try and increase on your next wide grip set. Here is the exercise plan for this technique:
*The asterisks under target for wide grip chin-ups suggest that you try and beat your week 1 rep count by 1 additional rep at least. Use the 10 second rest pause method if you fall short of your goal. Be sure to beat the wide grip rep count before resting again for 10 seconds then moving on to the medium and close grip chin-ups. *match* means aim to match, but not beat, your week 1 rep count. If you fall short, that is ok. Do not attempt the rest-pause to match week 1. Remember, you are increasing on wide grip chin-ups which will more than likely decrease the other exercise repetitions. Week 3: Week 3 you will do the same as week 2 where you will aim to beat your last rep count on each wide grip chin-up set only this time you will aim to beat your rep count from week 2. Use the same rest-pause method in week 3 as discussed in week 2 to beat your previous week's personal best. The only difference this time is that you will use a time under tension extension technique on the final set of your wide grip chin-up exercise. Here is the exercise plan for this technique:
*The asterisks under target for wide grip chin-ups suggest that you try and beat your week 2 rep count by 1 additional rep at least. Use the 10 second rest pause method if you fall short of your goal. Be sure to beat the wide grip rep count before resting again for 10 seconds then moving on to the medium and close grip chin-ups. *Set 3: On set 3 of your wide grip chin-ups, I want you once again beat your week 2 total reps by 1 using the rest pause method, but once you beat that count, during the final eccentric action (lowering your body back down), you are going to use a tempo count of 5 which basically means you will take about 5 seconds to lower yourself to the starting point again. This will place a new stress stimulus on your back muscles and force them to adapt If you fall short, that is ok. Do not attempt the rest-pause to match week 1. Remember, you are increasing on wide grip chin-ups which will more than likely decrease the other exercise repetitions.
CLICK HERE FOR MORE INFORMATION Week 4: Week 4 you will be once again progressing on your wide grip-chin-ups but by now, you will more than likely be starting to reach your maximum and progressions will become more difficult. Therefore, we are going to introduce a de-loading technique for the medium and underhand grip chin-ups. By de-loading on those specific sets, you will insure you have more energy to progress on the wide grip chin-up sets. De-loading is pretty simple. Basically, whatever your average was during the past three weeks for your medium and close grip chin-ups, I want you to decrease the number of total reps by 2-3 for those particular exercises. Basically, you do not want to go to failure on those two exercises. We want to conserve energy for the primary exercise (wide grip).
*The asterisks under target for wide grip chin-ups suggest that you try and beat your week 3 rep count by 1 additional rep at least. Week 5: Essentially, you are going to test yourself again just as you did in week 1. Make sure all the factors are the same such as completing the test on the same day, same time of day, beginning of workout and after properly warming up. Because of the previous 4 weeks of specialized training, your back muscles have made adaptations that it did not posses before and it will now be able to handle more total wide grip chin-ups. So what are you waiting for? Go test it out. You should be able to see an increase of about 4-5 reps on each set.
*Perform as many reps as you can Here for you,
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| Postpartum Depression: Try medicinal cures only as a last resort Posted: 20 Dec 2011 12:24 AM PST It is normal for new mothers to feel overwhelmed by the amount of work they have to get done in a day. Looking after the baby is a full-time job. Add to that household duties, commitment to relationships, looking after the self, managing your aspirations, etc. and anyone could get frustrated. However, postpartum depression is a medical condition brought on by the hormonal changes that accompany childbirth. CLICK HERE FOR MORE INFORMATION
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| Posted: 20 Dec 2011 12:22 AM PST When most people think about their fat loss efforts, they tend to focus on the negative. And it's pretty easy to do that. You know, they worry that they didn't lose more than a pound this week. Or they focus on the meals where they slipped up. Or they stress about the holiday dinners that put them off track. All this stress and negative thinking can hurt your fat loss program. You just can't focus on the negative if you are going to get positive results out of your Turbulence Training lifestyle. You need to stay focused on doing things right the best that you can...and don't stress about the mistakes that you make. This is very important over the holidays, where you could easily lose yourself in a downward spiral of negativity and situations that are not conducive to fat loss. Focus on the meals that you can control, and the workouts that you can make. Think about the progress you can make over the holidays, not the average holiday fat gain suffered by most people living the Western Lifestyle. So even if you have 3 bad meals in a week, you still have almost 40 meals that you can control this week. Stick to lean proteins, fiber-rich fruits and vegetables, appetite-controlling almonds, health promoting fish oils, and healthy beverages like Green Tea and water. Now I'd like to say that a TT workout will allow you to eat everything you want but I can't...you have to do your best to avoid junk. And don't feel guilty for tossing junk food - that's better than leaving it lying around and stressing about giving in to it. If you get some holiday chocolates...eat one, if you want, and then give the rest away or trash them. Don't turn your body into a trash compactor because of holiday guilt. And remember, short workouts, when done consistently, can still have an amazing muscle-building, fat-loss power. So stay positive...and realize that you don't have to start from square 1 each time you make a mistake. Stay committed to your long term goals and you'll have your beach body ready earlier this year. Sincerely,
CLICK HERE FOR MORE INFORMATION
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| Can You Trust Any Hair Regrowth Plans? Posted: 20 Dec 2011 12:22 AM PST Newcomers to the Internet are initially overwhelmed at the cornucopia of wonderful opportunities that seem to be offered to them on every hand. Miraculous cures, the chance to make tens of thousands of dollars every day with twenty-two seconds of work, free computers and free refrigerators, and countless other amazing deals seem to beckon from every side. CLICK HERE FOR MORE INFORMATION
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| Pooch Belly Syndrome Why Your Belly Bulges And What To Do About It Posted: 20 Dec 2011 12:21 AM PST QUESTION: Dear David, I am 1.57m, 53kgs, Asian, 45 years old, 2 kids both Caesarian (and I am wondering if this has anything to do with my abdominal problem). My diet is fairly healthy, but I am not that strict because I love food, both healthy and sinful. I don't binge and have a pretty good control over my cravings. I stir fry and eat a lot of veggies, rice, meat, fish, an enormous amount of fruit, not a lot of bread but when I do it's whole grain. Not a lot of junk food either because I hate greasy food - maybe twice a year if at all. My food consumption is well within my daily quota of 2,200 calories per day, if not less. I hate breakfast, so I drink one serving of whey protein, a cappuccino and one banana. For my workouts, I run, use an elliptical trainer because of my knees. Sometimes I run sprints to get some aggression out of my system. My cardio ranges from 40 to 60 minutes, burning an average of 500 cals if I can believe the digital output, and I do an average of 3 hours cardio per week. Then I do various strength training, mostly upper and mid body since I do a lot of running. I alternate so that I spend about 1.5 hours in the gym depending on the rest intervals. In conclusion, I think I have a sufficient deficit of 1500 calories per week at least. The big question is: Why on earth can't I seem to lose that bit of roll on my tummy or get my stomach looking flat? I am highly motivated. I like what I am doing and often come home feeling better than when I left. Should I resign myself to the fact that two caesarian childbirths make it impossible to get a nice flat (not even thinking of ripped) abdomen again? ANSWER: I read through your e-mail, and noticed quite a few potential issues that might be contributing to your frustration with your abdominal area. If you address these issues properly, you may be pleasantly surprised with the change in your body fat level and especially the muscle development in your waistline. I thought that these were such important issues, that I am going to answer question in detail for the benefit of all our readers. Obviously, two C-sections does not help and can make things more challenging. One question I have is how much time was there between childbirths? If it was less than two years, the physical structures which contributed to childbirth may not have been repaired completely before they were asked to do it again. After pregnancy, the body needs to normalize and it takes 9 months or more to get back into physiological balance. This balance is not just hormonally-related but also related to body weight, proper posture and normal muscle tension. If all of these things are not in balance, you will tend to have inflammation that inhibits the inner (muscular) unit and you will have a higher incidence of abdominal wall and inner unit dysfunction. When you have a C-section, the abdominal wall is cut and the muscles are sewn back together. This creates scarring through all levels of your abdominal wall. This scarring contributes to the muscle's inability to glide over the top of each other during muscle contraction. The net result is weakness and that contributes to the lack of stabilization. This also could happen to the muscles of the pelvic floor after childbirth. When your inner unit and abdominal wall become dysfunctional, then your outer unit muscles which are used for movement (such as your gluteus maximus), become overused and will try to stabilize your pelvis and lower back. Also, when the pelvic floor is inhibited, the Transverse abdominis muscle (TVA) is lengthened and lordosis (lower back curve) begins to increase. This creates a short Psoas muscle and this can and does inhibit the gluteus muscles. If this sounds complicated, let me simplify everything I just mentioned by saying that an exercise program needs to balance muscles that may have become unbalanced. One way to do that is to include a lot of body movement on unstable surfaces such as a swiss ball. Another way is with special exercises for the inner unit. Although this may seem like complicated or boring details to you, if you really want that flat and lean lower abdominal area and you can bear with me through some anatomy and physiology, I promise it will be worth the effort. To get a stomach area that is flat, strong, stable and hard as a rock, you really need to understand what these "inner unit" muscles are all about. The inner unit is a group of deep muscles that provide the necessary joint stabilization for the spine. If the inner unit doesn't activate your spine properly, your spine, pelvis and joint structures are placed under a lot of stress and this can lead to orthopedic injuries (and other dysfunctions like your lower abs "pooching" out, regardless of body fat levels).
CLICK HERE FOR MORE INFORMATION The inner unit consists of the transverse abdominis, multifidus, the pelvic floor and the diaphragm. Research has shown that the inner unit muscles operate on a different neurological loop than other core muscles. The Transverse abdominis (TVA) is the deepest, innermost layer of all abdominal muscles. Think of the TVA muscle as your body's natural weight- lifting belt. When the TVA contracts, it causes hoop tension around your mid section like a girdle or corset. If the TVA muscle does not tighten up and work properly, acting as a girdle around your waist to stabilize your spine and pelvis, you are at much higher risk of injury (or dysfunction as in a protruding abdominal wall). For example: you bend over to pick up the laundry basket and your TVA does not activate properly. The stress to the spine that follows eventually leads to overload of the segmental (one-joint) stabilizers and POW! You back low back goes out and you're in pain. This happens because the segments of your spine tighten down but the gross stabilizer (the TVA) does not, leaving the spinal segments to work on their own. They cannot provide enough muscular strength at the segmental level to withstand such a movement. Now can you imagine lifting weights, a full suitcase off a conveyor belt or reaching overhead to pull down a heavy box of books? When the TVA does not work properly, the joints will begin early degeneration leading to many other types of orthopedic problems as well. To activate the TVA, draw your belly button up and in towards your spine. This activation should be done before any bending over or reaching overhead, especially with heavy loads. A little trick is to get a string and tie it around your waste at the bellybutton level. Draw your abdomen up and in toward your spine as far you can, then let it out about three-quarters of the way and tie the string at that point. It should be tight but really not noticeable. If your TVA relaxes and extends your abdominal wall, the string will tighten up and you will immediately get feedback. The next inner unit muscle you have to consider is the multifidus. This muscle lies deep in the spine spanning three joint segments. The multifidus provides joint stabilization at each segmental level. Each vertebra needs stiffness and stability to work effectively to reduce degeneration of joint structures. The third set of inner unit muscles are the pelvic floor muscles. It's important for the pelvic floor and the inner unit to work properly. In many cases, due to operations such as hernias, hysterectomies and C-section childbirth, the inner unit muscles have been cut, reducing communication to these muscles. By doing some very simple, but very important exercises, you can re-establish communication between the nervous system and the muscles, tighten and tone the muscles, and prevent or reduce incontinence, leakage and pelvic dysfunction. You mentioned that you were doing "mid body exercises," however, if you're not specifically working each of these three inner unit muscles, plus the diaphragm, your lower abdominal area will not achieve the strength or muscular look that you're after. You might be surprised to see that the primary exercises used to improve inner unit muscle activation are NOT the usual abdominal exercises you see in the magazines like crunches and sit ups. My Firm And Flatten Your Abs ebook is based on strengthening and developing not just the outer unit "six pack" muscles, but also these important inner unit muscles. Let me share a few of these inner unit exercises with you: - Four point transverse abdominis tuck - Horse stance series - Heel slides - Pelvic Tilt In your situation, where you're eating well, you're training and you're highly motivated, another condition could be a contributing factor in your abdominal area not looking like you want it to: It's called visceroptosis. Visceroptosis is a condition in which the internal organs have been compressed and displaced by poor posture and the enlarging womb from pregnancy, and this has a direct effect on inner unit dysfunction.
CLICK HERE FOR MORE INFORMATION The displacement of internal organs can stretch the attachments which hold the stomach, liver, and kidneys in their proper place in the upper abdomen. As a result, they are left suspended in a lower position. This produces a tendency for the inhibition of the inner unit. It also influences other structures such as blocking or squeezing of tubular structures, ducts, blood vessels, and nerves. This can lead to all kinds of problems such as indigestion, kidney problems and constipation. The long and short of all this is that your insides have to be in shape for your outside to be in shape and that requires exercises that most people are not doing. You could also look into other aspects of your workout schedule, especially your cardio training. At up to 60 minutes per session, you might be doing more cardio than you need. When cardio is overdone, muscle imbalances or injuries such as knee problems can occur. I would suggest alternating days of resistance and cardio exercise. It looks like you are doing some alternating, but you shouldn't consider running as a replacement for lower body strength exercise. Keep in mind, your body can adapt very quickly to an exercise program as you get in better and better condition. When I was training Greg Haugen, the 4 X world champion boxer, I would have to adjust his exercise regimen every 21 days. If I didn't, he would adapt and stop making progress. It's especially easy for your body to adapt to aerobics. When you do too much aerobic exercise, your body becomes more energetically efficient. As you run on the treadmill, it says you burned X amount of calories, but you're really expending less energy at a given workload because you're in better condition than you used to be. So the question is, what is the alternative? One solution is to begin alternating some of your conventional steady state cardio with higher intensity interval training. Interval training is very challenging but very effective, not to mention time efficient and it's a good way to break a plateau if your body has adapted to conventional long duration, steady state cardio. For example: run hard for one minute, reduce speed for two minutes, run hard for one minute, reduce speed two minutes, and so on. A great interval program I learned from Ori Hofmekler, author of the Warrior Diet is as follows: Start jogging on the treadmill at the 7th level for one minute, increase it to the 8th level for one minute, increase again to the 9th level for one minute, place it to the 10th level for one minute, reduce it back to the 9th level for one minute, reduce it again today to the 8th level for one minute again, reduce it to the 7th level for another minute. Go up the pyramid and down the pyramid for 10 to 12 minutes. This burns a lot of body fat and stimulates metabolism. After your interval program, then go on to do your regular resistance training for the entire body or do a simple circuit weight training program, depending on your goals and amount of time you have. Resistance training builds muscle and more muscle means you burn more calories and more body fat. Resistance training also elevates your metabolism for many hours after a training session. Your diet may also be contributing to your abdominal frustration. Your diet seems very clean, but if you have food intolerance to certain foods it will tend to bloat your lower intestines and contribute to the "pooch belly" syndrome. When gluten is one very common intolerance and tends to interfere with good digestion thus causing inflammation and bloating. When someone has food sensitivities, it's important not to eat foods from the same source until your immune system has had time to deal with the problem food. This keeps it from being overburdened and leads to a nicer looking body. Try rotating your foods. Do not eat the same foods within a given 72 hour period. The simplest test for food intolerance is to eat your normal diet and ask yourself two hours after a meal, how do you feel. If you feel sluggish, mentally-clouded and lethargic, then the last foods you consumed may not match your body type. Each individual has a specific body type and metabolic type. As we have always heard, one woman's fruit is another woman's poison. Also on the subject of diet, you mentioned you figure you have a 1500 calorie per week deficit. Over seven days that's only a 214 calorie per day or just under 10% deficit. If you have a 2200 calorie per day maintenance level that would put you at 1986 calories per day. Although its not a good idea to cut calories too low, fat loss does boil down to calories in versus calories out and you might need to reduce your calories further. I'd recommend you journal your food intake to be sure or your caloric intake and then test the results of another 200-250 calorie per day decrease. Last but not least: What is your stress level like? When your body is constantly stressed, losing body fat is extremely difficult. By reducing your stress level with such things as yoga, tai chi, and qi gong, you will dramatically improve your mental and physical wellness. Make sure that you're getting a good amount of sleep, drink plenty of water, and eat as organic as possible Wow. I think this was the longest Q & A column I have ever written, but your question raised so many important issues and I know that so many people with similar situations will be reading this that I wanted to be thorough and cover as many bases as possible. You now have a lot of ideas and suggestions to work with and some new exercises to incorporate into your abdominal/core routine. Still, having a flat, strong, functional and lean abdominal area is such a huge subject that it can't be tackled in one column. If you want more information including many more exercises that work both the outer "six pack" muscles as well as the important, deep "inner unit" core muscles, then take a look at my e-book, Firm And Flatten Your abs CLICK HERE FOR MORE INFORMATION
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| Politically Incorrect Holiday Fat Loss Tips Posted: 20 Dec 2011 12:20 AM PST I was at a big event last week and was reminded how Often the suggestions are lack any substance, because the writers don't want to imply you actually have to make a sacrifice to succeed. They make fat loss sound easy, as if all you had to do was park at the far end of the parking lot and you'd burn all the Well it doesn't work that way...So here are my politically By the way, I "borrowed" a few ideas from contestants in my Click here to get started with Turbulence Training for Fat Loss: Strategy #1 - Green Tea & Almonds One of the most common tips you'll hear is to "fill up" before you Unfortunately, most people I talk to have no luck with this tip. But recently TT users have told me that having a cup of Green Tea and one ounce of almonds has helped them avoid holiday cravings better than anything ever before. The fiber from the almonds reduces appetite while the small amount of caffeine from the Green Tea seems to increase mental alertness and keep you "energized" at the party. Hopefully that might work for you... Strategy #2 - Don't waste your time on any fancy cardio programs Listen, the bottom line over the holiday season is that your success depends almost entirely on your nutrition. You can't expect to hit the cardio confessional and burn off last Here are more nutrition tips: - Focus on portion control (and if you have no discipline, forget Strategy #3 - Take care of yourself first. My friend Holly Rigsby (of http://www.fityummymummy.com) is always reminding busy moms to take care of themselves first, and I think that suggestion applies at this time of year to everyone. So take a deep breath. Ask yourself as you're running around to Be selfish. Make sure you have had some 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 They aren't waiting for Jan. 1st to show up. They are taking Strategy #5 - Exercise in short bursts whenever you can Don't be afraid to dance at your Christmas party. Don't worry, there is bound to be at least one worse dancer than you out on the floor. Have fun and get down! On a more serious note, here's how to avoid falling off the fitness Get your butt out of bed 15 minutes early so you can have 3 minutes to wake up and 12 minutes to do the December 2007 Turbulence Training 12-Minute Workouts. Get this workout as part of your bonuses when you start using Stay healthy and fit over the holidays, CLICK HERE FOR MORE INFORMATION
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| The Perfect Workout For Busy Gyms Posted: 20 Dec 2011 12:20 AM PST Imagine you're about to workout and suddenly notice it requires two different dumbbell weights or two different machines, used back to back without rest (a superset). Now this sometimes isn't a problem, but usually the gym is busy, making it virtually impossible to quickly get through the workout as it was intended. UGHH! So what are you supposed to do? Well, you could…
Now while these suggestions can work, they're NOT recommended for those who want maximum results in minimum time. And so that's precisely why I designed Turbulence Training 2K6. With this workout at your disposal, you should be able to use the same dumbbell weight for pairs of exercises in a superset, or you'll find that I've combined a dumbbell exercise with a bodyweight exercise. So you'll no longer need to change your weight or get new equipment for the second exercise. Plus, if you want either a little variation from the traditional interval training workouts or just simply an off-day workout, then you'll love the "Total Body Ten" bodyweight workout that I've also included in the program. I'm pretty sure neither of the two scenarios listed above sounded very appealing, especially if it's results you're after. And when all is said and done, TT 2K6 is a great way to help you overcome busy gyms. In fact, you'll be flying through these workouts so fast that you probably won't even know how packed the gym is! CLICK HERE FOR MORE INFORMATION
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| The Only Personality Type That Can Achieve Muscle-Building Success Posted: 20 Dec 2011 12:19 AM PST There are 3 types of people in this world… 1) The ones who say they're going to accomplish something yet they never even attempt it. They talk the talk and never walk the walk. They spend their lives making excuses for their problems and never actually getting off of their asses to do something about it. They will waste their years wishing but never having. They will resent and criticize those who succeed because they know that they will never succeed themselves. They lack willpower and discipline. They are doomed to a life of mediocrity but will never accept responsibility for this. 2) The ones who say they're going to accomplish something, attempt it, and quit soon thereafter. They talk the talk, begin to walk the walk, but fall down in exhaustion, never reaching their goals or enjoying the fruits of their labour on any kind of long term basis. They lack patience. They lack perseverance. They too will never stand among the elite and will struggle time and time again but continually fall short. They deserve some credit for their attempts at success, but simply do not possess the tools needed to follow through. 3) The ones who say they're going to accomplish something, form a blueprint for how they will get there, and then, quite simply, they get there. They make firm decisions that contain no hints of "maybe" or "try". They understand that there are 2 possible outcomes in any decision: success or failure. They crave success, and they will do anything they have to do to achieve it. When they make a decision to accomplish something, they already know that they will succeed. They don't question their ability to achieve a goal, they only question the time that it will take to get there. They understand that within their minds lies all of the tools necessary to accomplish anything in the external world. They have faith in their talents and beliefs and truly feel that they can accomplish anything they want. They make no excuses. They understand that they are in complete and total control of their destiny, and that every man and woman is responsible for their own lives. They are ready and willing to battle through setbacks, physical and mental pain, discomfort and exhaustion. They know that anything worth having does not come easy, and that no man or woman ever achieved anything great without a struggle. They are willing to struggle to be great. They never fail in the long run. They only experience momentary setbacks and bumps in the road. When a setback or bump in the road presents itself, they form a plan for how they will get past it. They don't stop, stare and question whether to quit or keep going. Quitting is not an option in their minds, and they thrive on the battle and understand that setbacks and mistakes serve no other purpose than to make their inevitable victory that much sweeter. They see the big picture. And when the smoke clears and dust settles, they stand among the elite. They soak up the satisfaction of their victories and look back on their accomplishments with a feeling of pride and fulfillment. They gain the respect and envy of others and know that they deserve it. Which category do you fall under? True bodybuilding success is only reserved for category 3. It is an ongoing battle that does not lend itself to those who seek instant gratification. It will not be had by those who are unwilling to dedicate themselves to a goal and work hard to achieve it. If you have any doubts about your ability to succeed, eliminate them. Dissolve your questioning, your fears and your wondering. Make firm decisions for what you want to achieve, create a map for how to get there, and then… quite simply, get there. Only when your decisions contain questions of "when can I reach this goal" rather than "will I reach this goal" will you ever truly succeed both in bodybuilding and in life. I can't make the decision for you, I can only teach you how to get there. Your choice comes from within, and not a single person in this world can make those choices but you. Take the leap of faith. If you've got the will, I've got the way. for step-by-step details on how you can put your energy and willpower to work and finally develop that head-turning dream body you deserve. You can gain instant access to my renowned "Muscle Gain Truth No-Fail System" as well as sign up for my free 8-part muscle building email course. CLICK HERE FOR MORE INFORMATION
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| Pitfalls To Avoid When Starting Your Affiliate Marketing Business Posted: 20 Dec 2011 12:19 AM PST Well, you have left that awful job and now are working for yourself. You have jumped on board your new venture which is affiliate marketing. You're incredibly excited and are working all the hours God sends to make this venture a success. You checking up and monitoring your site and you see that sales are going quite well. Many of the strategies and things that you put in place have helped your affiliate company sell quite a bit. The end of the month finally arrives and you're waiting for that first large payment. When you check your account you are slightly disappointed. You did make some money but according to your calculations you should have had more. You check your sales figures again and decide to contact the company. They inform you that some of the items sold were returned so those had to be deducted from your commission. This is disappointing but it does happen. Companies do not pay out commission on returned goods. You need to be aware of this to avoid fall into further pitfalls. No one would expect to be paid a commission on a returned item however; some less than honest affiliate marketing companies can use this to scam some of your profits. You need to make sure you understand their return policy and how it will affect the amount that you are paid. A return occurs of course when a customer brings an item back. Charge backs can also happen when they dispute an amount on a credit card. Be sure you keep a close watch on which items are being chargeback or returned. See if there are any patterns that are obvious. If you notice that the orders that are charged back are always very high ticket orders then they could be giving you false information. They are doing this to keep you commission down and keep some for themselves. Keep a close eye on returns especially if you think it is happening a little too often. Charge backs are also indicative of another more serious problem. If you notice that many of these charge backs are happening during an initial trial period, or the money back guarantee time, then there could be further problems. This is a sign that the product or service that you are promoting isn't up to customer satisfaction. It could be misleading or just poor quality. However, it will effect your commission and your future as an affiliate marketer. If this seems like it is happening a little too often then again, there are problems somewhere in the company. Look to get out and make alternative arrangements. You also need to be aware of which items are actually commissionable. Make sure you understand which products you will be earning money from to avoid disappointment later. Sometimes the company will offer a selection of products to put on your site, however only certain items may be commissionable. Before agreeing to anything like this checks your terms and conditions carefully. Finally, you also need to make sure that items that are sold don't have any other conditions attached. Some will only pay a commission if the customer fills in the payment details immediately. If they select an item and continue to shop, you may not receive any commission on that item. You can also loose commission if the customer clicks on any other links before completing the order. If they order 30 of an item you promoting but click on something else then you have lost out on quite a large amount of commission. Affiliate marketing is a great way to earn money. However, before jumping in head first you need to read your terms and conditions carefully. It may be worth having an attorney look them over for you. You need to be aware of the many pitfall people fall into when they go into affiliate marketing. Read and understand your terms to avoid disappointment later. CLICK HERE FOR MORE INFORMATION
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| Politically Incorrect Fat Loss Works Posted: 20 Dec 2011 12:18 AM PST You know who is your worst enemy in the fight against fat? Well-meaning fitness professionals that don't want to make you feel bad for being lazy and eating crap. That's who. They write articles about how "diets are bad", how you can lift But I don't. You'll get no such excuses from me. Here's the real deal on fat loss. You have to work hard in your Love me or hate me, I promise you results. Let's take a look at why the PC-solutions don't work... Q: I've been told to exercise in my "fat burning zone". What's the best cardio method for weight los. Answer: Clearly it adds to the energy deficit and overall calorie balance BUT it's not the "be all & end all" of fat loss success - and that I almost never recommend long, slow cardio...simply because no one I train or consult with has the time for this, and it doesn't work any better than shorter, less frequent, more intense interval training sessions. Five or six days of 45-minute cardio sessions in my fat-burning If I told you that you could get the same results (or better, as Yes, intervals feel about 10x's harder than regular, slow, boring But if you don't mind going against the crowd, intervals are worth every second for the superior results. Q: Should men and women train differently for fat loss? Answer: Seriously, the answer is no, but just to add to that, men and women don't have that many differences when it comes to fat loss, so they both do well with the Turbulence Training style workouts. Now here's one reason why TT may actually work better for women than men... More women tend to start Turbulence Training after having spent months or years using slow cardio and light (if any) weights. And selfishly, I could not be any happier - because when these dedicated women start using the shorter, more intense strength and interval sessions they make rapid progress and make me look like a genius. The accolades come pouring in...I have dozens of testimonials from women thanking me for saving them TIME while helping them finally breakthrough stubborn fat loss plateaus (and eliminating the pain from their overuse injuries that occurred due to high volumes of cardio). Their words make me feel like a million bucks because the TT workouts are making these women feel like a million bucks. That being said, I sometimes make small changes in TT workouts to adapt to a woman's pre-conceived notions about strength training. Some women are very hesitant to lift weights. But you and I know that is necessary for bodysculpting, fat loss, and health benefits such as building bones. So what I do is sub a few (not all!) of the weight exercises out On the other hand, some bodyweight exercises provide more of an interval training effect (i.e. bodyweight squats). Either way, Q: What differentiates Turbulence Training from other programs? Answer: I will say this however, I am extremely dedicated to Turbulence One of the factors behind my dedication is that I find the general concept of fat loss to be so simple, and yet millions and millions of people around the world have an incredibly difficult time achieving their goals. I want to give them every possible resource available to them to So I am constantly tinkering with new workouts, exercises, and I said in a past newsletter that "Fat loss is easy, once you You need a politically-incorrect plan to eat right 90% of the time And then you still have to have a plan to help you stick to those CLICK HERE FOR MORE INFORMATION
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| Postpartum Depression – A Review Posted: 20 Dec 2011 12:17 AM PST Statistics show that postpartum depression affects one in every four new mothers. It occurs usually within a day or a week of giving birth. Postpartum depression is also called 'baby blues' and usually lasts for a few days after childbirth. However, in some cases it might last for several weeks. That's when it is a worrisome issue. Postpartum depression could last for several months and years if untreated. It could also turn into a medical emergency situation when it becomes depression psychosis. CLICK HERE FOR MORE INFORMATION
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| Postpartum depression – holistic cures are the best remedy Posted: 20 Dec 2011 12:15 AM PST Holistic cures work best for postpartum depression. Hormonal changes associated with motherhood are the triggers of postpartum depression that could ruin the joy of having a baby. Postpartum depression usually affects one in every four new mothers. The first symptoms of depression start within a week of childbirth. However, most women witness these 'baby blues' fade away within a few days or a week or so. But when the symptoms of depression last for several weeks or months then some treatment is required. CLICK HERE FOR MORE INFORMATION
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| How To Look Like A Female Fitness Model Posted: 20 Dec 2011 12:15 AM PST Do you pass by the magazine stands in the Now, curves are back so long as they are created with muscle mass and have a softer appearance. Hot celebrities such as Jessica Biel and Jessica Alba are now gracing the covers showing off their new curves. What's more is that these women are garnering a great deal of male attraction - much more than their thinner counterparts such as Lindsay Lohan or Victoria Beckham. Luckily, if you make some smart changes to your workout program you can get yourself on the road to looking like the next female fitness model, maybe even covermodel!
The problem with pink weights is that for most of you, they aren't challenging! You'd be surprised at how strong you already are if you'd just push yourself that little extra bit. So next time you're in the gym, pick up a ten pound dumbbell or if you're really ambitious, go for fifteen. You'll start noticing your body changing more in the next few weeks than in the last few years you've spent slaying away on the stairmaster. Weights have the power to completely transform your body. They will make you a smaller, yet curvier version of your body now. Don't be alarmed at your scale weight though as upon weight training your body weight may go up. Relax however, because one pound of muscle takes up much less space on your body than one pound of bodyfat does, therefore you may weigh more, but you will look smaller.
This is something that has to change. Think about how many hours of your life you've spent on that treadmill, stairmaster or elliptical machine. Do you really look that much different because of it? I'm guessing probably not. Not only that, but how many of you put in your hour while watching TV or reading your favourite magazine? This is probably a good indicator that you aren't quite working as hard as you could be. The truth of the matter is that your body will quickly adapt to all that cardio training that you are doing. So while before you might have burned a hundred calories running a mile, now you are only burning 80. Unless you continually add more and more time to get the same calorie burn, it is going to stop being an effective fat loss tool. And when you're already doing six hours a week, who really wants to spend MORE time doing cardio? The secret is changing the format of your cardio from that of a comfortable steady-state session to one that's composed of high intensity intervals that will really kick you out of your comfort zone - and blast away body fat as well. This is by far a more productive form of cardio to be doing so rather than wasting another hour of your life not really getting anywhere, next time you're in the gym for cardio, do twenty minutes, alternating thirty seconds going as hard as you possibly can with a minute and a half at a much easier pace to recover. It will be hard - I warn you. Stick with it for one month however and you will be extremely happy you did. Now. Bring on the carbs. The key thing to remember with carbohydrates is that they are not necessarily 'evil', so long as the portion size you eat remains under control and you are timing them properly. To have carbohydrates working most effectively for you, it is critical that you time them before and after your workouts. This is when your muscles are going to need the energy and will rapidly soak them up! So if you're craving a bagel, have at it, but enjoy it right after you've finished a hard lifting session, as described above. Get rid of your fat phobia. How many times have you reached for the cookies on the shelves, solely because they were 'fat-free' so you thought they'd be a safe dieting food? This was a terrible mistake. When you remove the fat out of products, often times manufacturers will begin to add in extra sugar to make up for the taste. Newsflash. Extra sugar sends insulin levels skyrocketing and guess what insulin is? The fat storage hormone. So, what you need to do is try and minimize the amount of insulin surges you create throughout the day, while staying within your total calorie budget. Do this and you will have your best defence against warding off both hunger and fat gain. Now, guess which macronutrient has the least effect on insulin levels? That's right - dietary fat. So do not be so scared of consuming fat in your diet. It will help you deal with hunger and help your food taste better. Ideally you should be aiming to get no less than 25-30% of your calories coming from a combination of healthy fats (fish oil is particularly important). Work Those Glutes Concentrate on adding heavy-weight lunges, one legged squats, hamstring curls and ass-to-the-ground squats into your program. These are your fast track to a great behind. You can do all the cardio you want to try and get it, but unfortunately, all that might do is make you a smaller version of your exact same self. If you want to change the way you look, then you need to change the way you train. So next time you pass by one of those covermodels and start dreaming about what it would be like to have that body - make it a reality for you. Many women are capable of making great improvements to their bodies if they would just stop with the training methods they are currently using and get on ones that are much more in tune with their goals. CLICK HERE FOR MORE INFORMATION
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| Postpartum depression – What your doctor might not have told you! Posted: 20 Dec 2011 12:14 AM PST As a new mother your life changes like nothing you could have imagined. All the joy of having a new member in the family is accompanied by lots of work, endless list of thing-to-do and tackle. The last thing you want amidst all that is postpartum depression. However, according to most doctors, postpartum depression affects at least one in four new mothers. The onset of postpartum depression takes places in the first few days after childbirth. Sometimes it just goes away in a few days but it could also last for several weeks or months. CLICK HERE FOR MORE INFORMATION
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| How to Maximize Your Metabolism Posted: 20 Dec 2011 12:14 AM PST You cut calories and you exercise. You do exactly what the articles say - Your calories out are greater than your calories in. You should be losing fat. But if you aren't, perhaps you're still not paying attention to an often forgotten factor of fat loss - your metabolism. CLICK HERE FOR MORE INFORMATION
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| Postpartum Depression Miracle changed my life Posted: 20 Dec 2011 12:13 AM PST Could the days of your greatest joy also become the days of your worst depression. They did - with me - and I had no clue what was happening. Right after my baby was born, something happened. I was on top of the world. My husband and I were happy that all had gone well. CLICK HERE FOR MORE INFORMATION
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| How to Practice Home Massage Techniques When Pregnant Posted: 20 Dec 2011 12:13 AM PST More and more women are turning to alternative treatments for the aches and pains associated with pregnancy. This is largely thanks to a growing knowledge base, which tells us that alternative treatments are safer, for you and your baby. CLICK HERE FOR MORE INFORMATION
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| Postpartum Depression Miracle Cure now available with 100% money back guarantee Posted: 20 Dec 2011 12:12 AM PST The other day I was surprised to find that the Postpartum Depression Miracle Cure is available with a 100% money back guarantee. That, in itself, speaks volumes about the effectiveness of this amazing remedy. Surely it must have proved so successful that the manufacturers are ready to offer a risk-free trial period to new mothers suffering from postpartum depression. You can ask for a full refund – not a part or installment-based refund – within 60 days of purchasing your supplement. CLICK HERE FOR MORE INFORMATION
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