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Get Your Top Body Now!
1. KieFit Journal
August 2009
Yes, You CAN
Gain Muscle & Lose Fat at the
Same Time
Your Fast Muscle Gain Success:
Video: 6 Week Muscle Gaining Workout
10 Easy Ways to Cut Calories
The Ideal Beach Workout
For Women Giving You Your Perfect
Bikini Body
Fat Loss For Idiots,
Easy Ways To Lose Fat
2. JOURNAL
KIEFIT
HEALTHY AND
HAPPY LIFE!
AUGUST 2009
ISSUE: Top Body Now!
3
THE NEW Hello Fitness- Fans,
VISUALIZATION
BREAKTHROUGH: BIS
MENTAL TRAINING
Here is the August 2009 issue of KieFit Journal. The free online
TACTICS FOR HEALTH publication about fitness and health tips. Amongst others it in-
AND FITNESS 5
SUCCESS cludes helpful articles for you about diet and training procedures.
Amazing... how many calories some foods contain. Read helpful
and interesting articles from Page 10 to 12 about cut Calories in
ten easy ways, the magic of potion fat loss and for an easy
weight loss program that works.
“Yes, you can gain muscle and lose fat at the same time” .Author
Craig Ballantyne, Certified Strenght and Conditioning Specialist,
say it’s true!
With a professional program like Turbulence Training you can do
LEARN HOW TO BUILD
6
this Training in the comfort your own home. Read on Page 8 and
MUSCLE IN 4 SIMPLE
STEPS
9 this interesting study and helpful training tip at any age.
THE IDEAL BEACH
7
Useful training guide for your perfect body and get in shape, you
WORKOUT FOR WO-
MEN GIVING YOU
can find Articles about Beach workout without Fitness Equipment
YOUR PERFECT (7) or Learn how to build muscle in 4 simple steps (Page 6) in
BIKINI BODY
this KieFit Journal.
YES, YOU CAN GAIN
8 Stay healthy,
MUSCLE & LOSE FAT
AT THE SAME TIME +
9 Heidi
P.S. Start now with the workout Video on
THE MAGIC POTION
FOR FAT LOSS
10 Page 6 - “6 week muscle gaining workout”
And have fun!
10 EASY WAYS TO 11
CUT CALORIES
12
FAT LOSS FOR
IDIOTS,
EASY WAYS TO LOSE
FAT
ATTENTION
Send me your comments and ideas for further
KIEFIT.COM ISSUE 13
articles. Submit your article to Email: Schedules: Submit events sche-
dules you know to be mentioned
ADVERTISE 14 articles@kiefit.com and see it in the next issue here in the next issue!
OPPORTUNITYS— of KieFit Journal.
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Use your article to generate additional free traffic Submit your personal Fitness
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MENTS AND IDEAS
FOR FURTHER
ARTICLES.
3. HEALTHA &FITNESS SUCESS Seite 3
The New Visualization Breakthrough:
Mental Training Tactics For Health And Fitness Success
By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com
Understanding the mind's role in motiva- “If you want to reach your goal, you must
tion and behavior is one of the most critical 'see the reaching' in your own mind before
elements in fitness success. If you strug- you actually arrive at your goal.”
gle with changing habits and behaviors or
if you can’t get motivated, then even the - Zig Ziglar
best training and nutrition program is not
much help.
“The use of mental imagery is one of the
strongest and most effective strategies for
A fascinating fact about your subconscious making something happen for you.”
mind is that it's completely deductive in
- Dr. Wayne Dyer
nature. In other words, it’s fully capable of
working backwards from the end to the
means. You don't need to know how to “Creative visualization is the technique of
reach a goal at the time you set the goal. If using your imagination to create what you
you "program" only the desired outcome want in your life.”
successfully into your "mental computer,"
then your subconscious will take over and - Shakti Gawain
help you find the information and means
and carry out the actions necessary to
“Perhaps the most effective method of
reach it.
bringing the subconscious into practical
Many people are familiar with affirmations action is through the process of making
and goal-setting as ways to give instruc- mental pictures - using the imagination.”
tions to your subconscious mind. But per-
haps the ultimate mental training” tech-
nique is visualization. In one respect, affir- - Claude Bristol
mation and visualization are the same,
because when you speak or think an affir- "There is a law in psychology that if you
mation first, that triggers a mental image, form a picture in your mind of what you
being as the human brain "thinks" in pic- would like to be, and you keep and hold
tures. that picture there long enough, you will
soon become exactly as you have been
You can use visualization to plant goals thinking."
into your subconscious mind. You simply
close your eyes, use your imagination and - William James, 1842-1910, Psychologist
mentally create pictures and run movies of and Author
your desired results. For example, in your
mind's eye, you can see the "body of your Despite these glowing endorsements and
dreams". If repeated consistently with
a long track record, some people can’t get
emotion, mental images are accepted by past feeling that this is just a "hokey" self-
your subconscious as commands and this help technique. Rest assured, however,
helps with changing habits, that visualization is an effective and time-
behavior and performance. tested method for increasing personal suc-
Although there are some new and creative cess that has been used by some of the
ways to use visualization, (which you are highest achievers the world.
about to learn), this is not a new tech-
nique. Visualization has been used for-
The Soviets started to popularize visuali-
mally in the fields of sports psychology zation in sports psychology back in the
and personal development for decades 1970's, as detailed in Charles Garfield's
and philosophers have discussed it for
landmark book, "Peak Performance." They
centuries: dominated in many sports during that pe-
riod, which validated visualization anecdo-
tally. -->continued
4. HEALTH & FITNESS SUCCESS Seite 4
The New Visualization Breakthrough:
Mental Training Tactics For Health And Fitness Success
By Tom Venuto, NSCA-CPT, CSCS,
www.BurnTheFat.com - continued -
In the last 10-15 years, there has been reach your goal. So write down the action
some groundbreaking new brain research steps and visualize them - the entire proc-
which has validated visualization scientifi- ess, not just the end result. See yourself
cally. Here's something that was written food shopping and grabbing fruits, vegeta-
recently by Dr. Richard Restak, a neurosci- bles and lean proteins, ordering healthy
entist and author of 12 books about the foods from restaurant menus, saying no to
human brain: sodas and drinking water instead, and go-
ing to the gym consistently and having killer
"The process of imagining yourself going workouts. Some people visualize their en-
through the motions of a complex musical tire “perfect day” as they would want it to
or athletic performance activates brain ar- unfold. When you do this as vividly, emo-
eas that improve your performance. Brain tionally and in as much detail as you can,
scans have placed such intuitions on a firm
neurological basis. Positron emission tomo- you will be neurologically priming your brain
graphy (PET) scans reveal that the mental to carry out those behaviors.
rehearsal of an action activates the prefon-
tal areas of the brain responsible for the The least known of all mental imagery tech-
formulation of the appropriate motor pro- niques is called “physiology visualization.”
grams. In practical terms, this means you An example would be picturing the fat burn-
can benefit from the use of mental im- ing process in your body or seeing the mus-
agery." cle fibers growing larger and larger. Using
So much for visualization being a "cheesy" this technique, could it be possible that you
self-help technique. might be giving subconscious instructions
to your body's cells, organs and tissues?
Although visualization is widely used today,
even people who are familiar with it often Well, consider the work of Dr. Carl Simon-
don't realize its many applications. Argua- ton, a physician and cancer researcher who
bly the most common use of visualization is taught his patients (as one part of a com-
by athletes, musicians and other perform- prehensive program), how to visualize pow-
ers as a form of “mental rehearsal.” Re- erful immune cells devouring the cancer
search shows that "practicing in your mind" cells. I’m not suggesting that you can cure
is almost as effective as practicing physi- cancer or materialize a lean and muscular
cally, and that doing both is more effective body just by visualizing, (there's a step in
than either one alone. between thought and manifestation - it's
called action - a step that many self help
A common use of visualization in the fitness ‘experts’ forget to mention). However,
context is “goal visualization.” In your thoughts and mental images are the precur-
mind’s eye, you can see yourself having sors to action and the fact that a mind-body
already achieved your physique goal or connection definitely exists makes this an
your ideal goal weight. You can also visual- exciting prospect.
ize a specific performance goal such as
completing a difficult workout or a heavy lift Scientists have established the mind-body
like a squat or bench press. link in many contexts, and not just by the
One creative way you can use mental im- existence of a placebo effect. There’s also
agery is called “process visualization.” direct evidence as in the way emotional
Once you've set your goals, it's easy to stress can contribute to physical disease.
come up with a list of the daily habits, be- The mind does influence the body!
haviors and action steps necessary to --> continued
5. HEALTH & FITNESS SUCCESS Seite 5
The New Visualization Breakthrough:
Mental Training Tactics For Health And Fitness Success
By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com - continued -
The mere fact that a branch of science has One of your greatest mental powers is
been devoted to this area is proof that it imagination. You can visualize anything you
deserves critical investigation and is not want and you can embellish and exagger-
just the domain of infomercial self help gu- ate your imagery as much as you want. For
rus. The science is called psychoneuroim- example, you could imagine the free fatty
munology. acids being burned for energy in the
"cellular powerhouse" - the mitochondria -
Using “physiology visualization,” you could, and you could imagine the mitochondria as
even in the middle of a workout, imagine a fiery furnace... "incinerating" the fat! I
the fat burning process taking place, and think it’s a pretty cool idea to "see" your fat
visualize fat being released from adipose cells shrinking and visualize your body as a
tissue "fat burning furnace.”
stor-
age
in
your
ab-
dominal region or elsewhere. You could Should you not believe that there's anything
see the free fatty acids entering your blood- to the physiology visualization technique,
stream, being carried to the working mus- that's ok, because we know that the sub-
cles and being burned for energy in the conscious is deductive. Just give it a goal,
muscle cells. You could also visualize the tell it what you want and it will get you there
physiology of muscle growth. automatically by altering your attention and
behavior. Therefore, we can be confident
To make your imagery as accurate and de- that physiology visualization will be effec-
tailed as possible, my best suggestion is to tive even if only as a subconscious directive
refer to an anatomy & physiology textbook about your desired goal. If science some-
that shows pictures of fat cells, blood ves- day provides us with conclusive evidence
sels, myofibrils, motor units, sarcomeres, that visualization
and cell organelles like the mitochondria, so actually does
you know what the structures look like. You cause cellular -
could also get more details about the proc- physiological
esses by looking up lipolysis, hypertrophy changes in the
or beta oxidation. body, well, that's
just all the better.
Even if you had no idea what the internal
structure and workings of the body were
like, you could still use this method. Your
body responds to mental imagery even if it
isn't anatomically correct. We know from
the field of hypnosis that the subconscious
mind responds well to metaphor – maybe
even better than literal suggestions. Facts
and logic are the domain of the conscious About the Author:
mind, while emotion and metaphor can slip
right past the conscious and into the sub- Tom Venuto is a natural bodybuilder, certified strength
conscious. Dr. Simonton often wrote about and conditioning specialist (CSCS) and a certified
personal trainer (CPT). Tom is the author of "Burn the
his young patients who created Fat, Feed The Muscle,” which teaches you how to get
(metaphorical) mental images of immune lean without drugs or supplements using methods of
system cells as "knights in shining armor", the world's best bodybuilders and fitness models.
slaying "the dragon" of cancer cells. Learn how to get rid of stubborn fat and increase your
metabolism by visiting: www.burnthefat.com
6. MUSCLE:4 SIMPLE STEPS Seite 6
Learn How To Build Muscle In 4 Simple Steps
By Vince DelMonte
Are you sick and tired of eve- ger and you will repeat this injuries. So if you are lifting Video:
ryone telling you a different process again. Ideally you weights 4 hours in the week,
way to build muscle? Are you should hit your muscles at least an additional 2 hours 6 Week Muscle
should be dedicated to stretch- Gaining Workout
once every ing. You must counteract the
72 hours so shortening of the muscle tis-
you could sues that occurs with weights
perform 2 or else you are a injury
upper body screaming to happen.
workouts
per week Step #4
and 2 lower
body work- Avoid supplements that
outs per have not been around for
week. longer than 3 years. I learned
this phisophy from an Austra-
Step #2 lian strength coach who rec-
ommended not trying any sup-
Focus on plement until it has been
eating at around at least 3 years to pass
unhappy with how you look in least 5-7x a day with bal- the test of time. This will make
the mirror? Are you frusturated anced meals from carbohy- your life much easier and help
with your slow progress in the drates, proteins and fats. If you avoid all the marketing
gym? Are you ready to learn your goal is to build muscle hoopla in the latest fitness and
five simple steps that will than you should be eating at bodybuilding magazine. If you
teach you how to build muscle least 15-18 x your current follow this rule, you will dis-
safely and effectively? body weight. Your carbohy- cover only a small handful of
drates should equate about supplements still standing.
45% of your intake, your pro- Here are the ones you should
There is a good chance that not go with out: a high quality
you are not maximizing one of teins should equate about multi-vitamin, fish oil capsules,
these four steps. Your problem 35% of your intake and your powdered creatine and a pro-
and solution lies in correcting fat should be the remaining tein powder. These products
these essential steps before 20% of your intake. You
will cover your nutritional basis
you have any chance of build- should focus on over half of
ing a muscular and lean phy- those meals being solid whole for health, healthy body com-
sique. food meals and the remainder position, strength and muscle
can be liquid meal replacment mass.
shakes.
Get read to learn how to build
muscle in four simple steps, in
less time, without any drugs Step #3
About the Author About Au-
and without bogus supple- thor:
ments. You should focus on
Vince DelMonte is the author
Step #1 stretching at least half the
of No Nonsense Muscle Build-
amount that you lift weights. ing: Skinny Guy Secrets To
One of the biggest mistkakes I Insane Muscle Gain found at
Committ to lifting weights at
see is people training, training http://
least three to four times per www.VinceDelMonteFitness.
and training with out any
week. Your goal is to stimulate com
stretching. Stretching helps
your muscles with resistance
restore normal length to the He specializes in teaching
(stress) which results in your skinny guys how to build
tissue and if you are con-
muscles growing bigger to muscle and gain weight
stantly training, your muscle
avoid the stress from occuring quickly without drugs, supple-
tissues will shorten and big to ments and training less than
again. Once you go home, let
perform weaker and slower before.
the muscle heal through nutri-
and have a higher incidence of
tion and rest, it will grow big-
7. IDEAL BEACH WORKOUT Seite 7
The Ideal Beach Workout For Women Giving You
Your Perfect Bikini Body
By William Messruther Platinum Quality Author
This summer rather than get- You can also clench your but- hydrates. It is important how-
ting stressed about how fat tock muscles while during this ever to not discount carbs
you look in your swimsuit, why for a good bum workout, completely as they are re-
not try the new beach workout though this is not absolutely quired in small quantities to
on the beach itself? With a few necessary. help digest your food.
squats and dips, and the right
kind of diet, you Keeping a diet log is
will be ready to also useful as you are
show off your less likely to cheat and
toned, muscular eat the wrong food when
body within everything is plainly writ-
weeks. ten down. The smaller
the meals you eat, the
What's even bet- better your weight loss.
ter is that this rou- This will also help in-
tine is designed to crease your metabolism
cater to women while tightening your
with inflexible, stomach muscles. Re-
busy schedules. member to cut down a
That means no maximum of 500 calo-
gym equipment or ries per day from your
dedicated workout diet. Anything more than
time. You can fit this could mean dehy-
this into your schedule even After the push-ups, you need dration and malnutrition.
during your business trips and to do another round of skip-
between parent-teacher meet- ping before you start doing Especially in the warm sum-
ings and play dates. So what stomach crunches. About mer months you don't want to
are you waiting for? three sets of twelve reps each get yourself ill in your attempts
should suffice to tone up your to look good on the beach.
Exercise stomach and pelvic area. Re- Which is why you need to en-
member not to strain your sure that you are drinking ade-
neck as you do this and sup- quate water and fluids to re-
You will need a skipping rope,
a small sand dune or hill and a port it gently using your hands. charge your body. And lastly
park bench for your beach Once you are done with this, start looking at yourself care-
use the skipping rope again for fully in the mirror. An apprais-
workout. Sunscreen, a hat and
a bottle of water are of course about three to four minutes to ing eye without being overly
needed too! Your warm up can cool down. You can then end critical is what you need to
with some stretches, which will help identify the weight you
start with the jump rope or jog-
ging in the same place for complete your beach workout. have lost. If you can't see any
about three to four minutes. changes even after a week or
Then start with some squats of Diet two then you might need to
three sets with twelve reps modify your diet or exercise
each. This will help with thigh In addition to your beach work- schedule.
toning. Follow this with some out you need to make a few
more skipping for another two changes to your diet to ensure With it being a given that
minutes and then some push- that the exercise you are doing women have more problem
ups. You can either do this on and the muscle toning be- areas to deal with than men, it For fast weight loss
your toes or on your knees if comes clearly visible. Without is imperative that you try and solutions visit our in-
you are a beginner. a controlled diet, no matter extend this routine through the depth guide, for a more
active lifestyle visit our
Do this as two sets of twelve how much you exercise, there year. In the right proportion
blog.
reps and go in for a third rep will always be a layer of fat and with the right focus, the
till you get exhausted. Gradu- covering your toned areas. combination of a beach work- Article Source: http://
Start eating a diet rich in pro- out and a healthy diet will go a EzineArticles.com/?
ally you will find yourself able
ex-
to go through the third round tein and fiber while gradually long way in giving you the pert=William_Messruthe
as well with increasing ease. reducing your intake of carbo- toned body you desire. r
8. GAIN MUSCLE & LOSE FAT Seite 8
Yes, You CAN Gain Muscle & Lose Fat
at the Same Time
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
I have 3 BIG, and I mean BIG fat loss, body to be 6% body fat or less
changing lessons to (which is the level of a professional body-
share with you today... builder) but still have a
hard time seeing their abs.
First...
This, by the way, is impossible. Listen, if you
No one believes you can gain muscle and really are 6%,
lose fat at the same time. I say, it's true. Not you'll have an 8-pack, and you won't need
only do my Turbulence Training workouts any advice from me.
Video: The Best ABDO-
The MINAL TIPS: Six-Pack for
Abs
prove it, but now science agrees. problem is too many men and women be-
lieve that handheld body fat analyzers are
Researchers from Purdue University accurate.
showed men and women (with an average
age of 61 - with one subject 80 years old!) The truth?
were able to lose fat, gain muscle, get
stronger, lower LDL cholesterol, and im- Recent research shows these tools under-
prove blood sugar control with a simple estimate the amount of fat you are carrying
strength workout routine. on your body by 2.4 kg! That's 5 pounds of
fat these handheld machines are neglecting
36 healthy men and women did strength to tell you about!
training three times per week for 12 weeks,
doing 3 sets of 8-12 repetitions. So don't get too smug with your handheld
body fat readings, because it's likely under-
By the end, the subjects gained an average estimating the amount of fat on your body.
of four pounds of lean mass and lost over Besides, its not about the machine, its about
four pounds of fat. This study show's it is the mirror, how your clothes fit, and about
possible to gain muscle and lose - at any losing the inches from your waist.
age.
Worry about those,
And you don't not some bogus
need fancy ma- readout on a ma-
chines or an ex- chine.
pensive gym
membership, all
you need is a pro-
fessional program,
like Turbulence
Training, that you
can do in the com-
fort of your own
home.
Next...
I hear from men all
the time who claim
--> continued
9. GAIN MUSCLE & LOSE FAT Seite 9
Yes, You CAN Gain Muscle & Lose Fat
at the Same Time - continued -
By: Craig Ballantyne, CSCS, MS , www.TurbulenceTraining.com
And finally... Turbulence Training: Build muscle, burn
fat, at the same time.
Everyone knows you don't burn fat with
strength training, right? Wrong! A new Get in shape fast with Turbulence Train-
study hot off the presses from the pres- ing,
tigous Journal of Applied Physiology
showed strength training boosts metabo- Craig Ballantyne, CSCS, MS
lism by 10% after exercise and increases Author, Turbulence Training
fat burning by 100%.
PS - Here are the respective references
In this study, subjects did a standard 3-set for those 3 studies...
strength training
program focusing on multi-muscle exer- a) Am J Clin Nutr. 2007 Apr;85(4):1005-
cises and showed just how powerful 13.
"Turbulence" is for fat loss... b) J Appl Physiol 102: 1767-1772, 2007.
During strength training, you apply c) Hormone Research 2007;68:8-10.
"turbulence" to your muscles, causing an
increase in your metabolism and fat burn- PPS - Cut your workout and enjoy more
ing after the workout. That's how you build time OUT of the gym...
muscle and burn fat at the same time.
"I used to think you needed to spend hours
So forget about the "calorie readout" on in the gym everyday in order to see re-
the cardio machines. While strength train- sults. With the help of CB and TURBU-
ing doesn't burn as many calories as tradi- LENCE TRAINING, I have reduced my
tional aerobic training during the workout workouts from 2 hours per day, everyday,
itself, it continues to burn calories AND fat to 50 minutes every other day.
long after your workout.
All the while I have trimmed over 60 lbs. of
And that's why you get a better body with body fat off my now lean and muscular
Turbulence Training than you do with long, body. Thanks CB!!!"
slow, boring, less-effective cardio. Rob Vickers
About the Author
Craig Ballantyne is a Certified Strength & Condition-
ing Specialist and writes for Men's Health, Men's
Fitness, Maximum Fitness, Muscle and Fitness Hers,
and Oxygen magazines. His trademarked Turbulence
Training fat loss workouts have been featured multi-
ple times in Men’s Fitness and Maximum Fitness
magazines, and have helped thousands of men and
women around the world lose fat, gain muscle, and
get lean in less than 45 minutes three times per
week. For more information on the Turbulence Train-
ing workouts that will help you burn fat without long,
slow cardio sessions or fancy equipment, visit
www.TurbulenceTraining.com
10. MAGIC POTION FOR FAT LOSS Seite 10
The Magic Potion For Fat Loss
By Holly Rigsby, CPT
www.FitYummyMummy.com
If there were ever a magic potion for fat
loss – it would be water. Our bodies are How to do it: You can replace the water lost
comprised of about 70% water. We lose during a typical day by drinking a minimum
about a liter (34 ounces) of water per day of 6-8 8 oz. glasses of water a day. Begin
under normal circumstances and when the by drinking your first big glass of water right
temperature in our body rises, as during when you wake up. Drink a full glass of wa-
exercise, we lose higher ter with each meal. Keep water with you at
amounts of water through all times.
sweat. It only makes
sense that we need to To prevent dehydration, make sure you're
continually replenish this drinking adequate amounts of water before,
supply for water is neces- during and after a workout. As a rule of
sary for nearly every func- thumb, drink 8-12 ounces of water at least
tion in our body. Water an hour before beginning to exercise, 8 oz
regulates our tempera- during exercise and 8 oz when finished. If
ture, supports and pro- you are hungry about an hour after eating,
tects our organs, helps with digestion, try drinking a glass or two of water- you
transports nutrients to our muscles and maybe misreading thirst for hunger. If you
helps move along waste by products. are still hungry after 15-20 minutes then
proceed with a supportive snack to tide you
Water is, in essence, the key to fat metabo- over until your next meal.
lism. Here's why: one of you liver's primary
functions is to metabolize stored fat to be Here's a ‘success strategy' to get you
burned for energy. If you are dehydrated, started: Make drinking water more fun by
the kidneys cannot function properly and adding a slice of lemon or lime. Drink water
the liver begins to take over – as a result of out of a frosted mug or colorful glass. Grab-
working overtime, the liver metabolizes n-go flavor packets add variety to water
LESS fat so MORE fat remains in your between meals. Keep a bottle of water in
body. the car at all times. At work, pack an allot-
ted number of bottled water and set a goal
Sometimes we mistake mild states of dehy- to finish the pack by the end of the day.
dration for hunger. If we don't get enough For those who tend to prefer carbonated
fluids, our bodies give us indications that beverages to plain water try sparkling wa-
are similar to hunger pains. When this oc- ter. Not only is it crisp and refreshing, it sat-
curs, we start eating because we misunder- isfies the need for carbonation. Just make
stood what are bodies were telling us. Un- sure you choose a sparkling water that
necessary calorie consumption can lead to does not contain sugar or fruit juice to avoid
excessive fat! additional calories.
Water is a natural appetite suppressant. So if your goal is fat loss, combine a total
Drinking lots of water throughout the day body strength training program, supportive
helps to keep you feeling full. If your stom- nutrition and some interval training with
ach feels full – you are less likely to over- your magic fat loss potion and you're des-
eat! tined for success!
A constant supply of water is vital before,
during and after a workout. Dehydration About the Author
leads to a lack of energy, muscle fatigue
Holly Rigsby is a nationally recognized women’s fit-
and cramping. Even small amounts of wa- ness coach, certified personal trainer (CPT) and the
ter loss can hinder exercise performance. author of the internationally popular e-book – Fit
Yummy Mummy - Burn Your Baby Fat & Get Your
Remember that alcohol and caffeine are Body Back. Go to http://www.fityummymummy.com
to get your FREE copy of her special report: "The Five
diuretics, making you lose even more wa- Ways To Boost Your Metabolism."
ter, so be sure to compensate for the addi-
tional loss.
11. CUT CALORIES Seite 11
10 Easy Ways to Cut Calories
Top Dieting - Diet Plans and Weight Loss Programs - Top rated weight loss program, simple guide to quick and healthy weight loss.
http://www.20in10days.com/weightloss/calories.html
You'll be amazed at how many use lower quality cooking oils, drinks. If you drink a lot it can
calories some foods contain. meats, veggies, condiments really pile on the pounds. And
Check the amount the each such as mayo, etc. Which of- then as often as not you'll end
package contains and think ten result in higher trans and up snacking on peanuts or
about how much of it you saturated fats coupled with a other high calorie nibbles
would normally eat. Then de- lack of vitamins and nutrients. along with your drink. A huge
cide whether to leave it on the Instead, try to prepare a meal added danger with alcohol is
shelves or take it home to add at home, if fast food is a must that it lowers your inhibitions,
to your waistline. make sensible decisions more mysteriously dissolving your
willpower and making
Choosing low fat healthy eating the last
does not always thing on your mind.
reduce calories.
Many foods are It makes sense to eat
pumped with something about every
sugar or thicken- three hours so that you
ers to make up for don't get too hungry and
the lack of fat. make poor food choices
However, low fat at meals, grabbing a
dairy products do hamburger and fries
usually offer sub- because you let yourself
stantial calorie go too long without eat-
reduction over ing. But choose your
their full-fat coun- snacks wisely because
terparts. those calories can
mount up. It's best to
Instead of making snack on fruit or
meat the main event in your often then going for that dou- chopped vegetables if you can
meal pile your plate high with ble big mac. or maybe a cracker or two and
veggies or salad. In general Choose restaurants which not overload on calories with
you should be looking to fill at serve a health conscious potato snacks and chocolate.
least half your plate with menu. You can request a
these. Add vegetables to smaller portion, a kid's size, There's nothing like a baking
soups and stews to increase chose half mayo, or light session for piling on the
bulk without adding much to dressing. Choose dishes pre- pounds is there? Because you
the calorie count. never bake just for others
Stir fries and curries or eat just one serving do
are also great for you? Turn your culinary
making a little meat talents to serving up deli-
and a lot of vegeta- cious healthy main meals
bles into a delicious instead. Take pride in your
meal. fantastic lunches and din-
ners and not in your dou-
Take care espe- ble-choc chip cookie rec-
cially with snack ipe.
foods and baked
goods. Take a serv- Use low-calorie and
ing size out of the healthy cookbooks to plan
packet and put the your food with care each
rest away. For week before you go shop-
home cooked ping. You'll be less
meals, a piece of tempted by food you don't
meat should be about the size pared under the grill and with need in the shops if you have
of a standard deck of cards tomato-based rather than a list and as you'll know ex-
not half an ox and a meal cream based sauces. actly what's for dinner each
should be about the size of evening, you won't ever have
two clenched fists. There are a huge number to send out for pizza!
Fast food markets most often empty calories in alcoholic
12. FAT LOSS FOR IDOTS... Seite 12
Fat Loss For Idiots, Easy Ways To Lose Fat
By Vince DelMonte
Are looking for a weight loss tainly did not adapt to those cle and fat? Your metabolism
program that works? If so, calories - what makes you slows down. So sure, you've
you've probably seen the Fat think it will adapt to the ones lost weight but now your natu-
Loss for Idiots program this program tells you to eat? ral metabolic rate is slower
around, along with plenty of The bottom line is that if you meaning you have to eat less
Fat Loss For Idiots Diet Re- are looking for a smart way to for the rest of your life! Is that
views. What's this program lose fat, you will need to create something you want? A diet of
about? It's touting to offer a caloric deficit. Your Six Pack rabbit food forever? Didn't
you a high rate of fat loss Quest does this. By reading think so.
with minimal effort involved. through it, you will get access Your Six Pack Quest will
Fat Loss For Idiots works on to a metabolic calculator to show you how to exercise pro-
the claim that it is all about determine the optimal number ductively, where you aren't
eating your foods in a cer- of calories your body needs to spending hours in the gym, but
tain you are
getting re-
sults. Doing
so will help
you retain
manner throughout the day, guarantee fat loss, without that crucial muscle mass, thus
while decreasing the atten- feeling like you're starving. helping keep your metabolism
tion that is paid to a proper Sure, if you have been on a revved and make maintaining
exercise plan. starvation diet, you will need to your weight loss a piece of
up the calories - and when you cake.
But how beneficial is Fat Loss do, you'll find you do actually So, instead of falling for an-
For Idiots? Understanding lose weight! But if you are cur- other gimmicky plan that prom-
some common dieting myths is rently eating thousands of ises rapid weight loss (they
important to determine calories, your body will not claim 9 pounds in 11 days -
whether this program is worth adapt to burning those off. You which will be mostly water any-
its salt. First, if you read their need an action plan that works way), opt for a plan that com-
premise, they state that if you - Your Six Pack Quest will lay bines both a healthy, long-term
eat 2500 calories a day, your it out for you in easy to under- way of eating with healthy ex-
body will adapt and stop burn- stand terms that anyone can ercise that doesn't feel like
ing 2500 calories a day. Well follow. torture. Your Six Pack Quest
sorry folks, but that just is not Next, when looking at the Fat offers meal plans just as Fat
correct. If your body adapted Loss For Idiots program, they Loss For Idiots does, but it
to burning off however many downgrade exercise stating takes things one step further -
calories a day you are eating, that it doesn't 'matter' when it you'll also received detailed
how do you think you got fat in comes to gaining or losing exercise descriptions and
the first place? Your body cer- weight. How can exercise not plans for a variety of exercise
matter?! Study needs, a workout DVD, a vir-
About the Author:
after study has tual trainer, supplement infor-
shown that diet- mation, along with continuous Vince DelMonte is the
ers who com- updates on all the latest on the author of Your Six
bine exercise research front related to fat Pack Quest found at
with their dietary loss. It really is an all inclusive http://
efforts show a program that will address all www.YourSixPackQue
much higher the factors that contribute to st.com
rate of fat loss, weight gain - not just diet
rather than a alone. Remember, losing He specializes in hel-
mixture of mus- weight should be a lifestyle ping chubby guys and
cle and body approach, not just changing gals get six pack abs
fat. Do you what you put on your plate. without gimmicks,
know what hap- supplements or dieting.
pens when you
lose both mus-
13. KIEFIT.COM—ISSUE Seite 13
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14. ADVERTISE OPPORTUNITYS Seite 14
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