KieFit Journal December 2009

Staying Healthy in the Autumn

According to

Traditional Chinese Medicine

Best Cardio Machines

for Weight Loss

5 Tips to Avoid Plateaus and

Metabolic Slowdown

The Best Ab Exercises

Video: Six Pack Abs Training Tips with Diane Chaloux & Vince DelMonte

Hello Fitness- Fans, Here is the December 2009 issue of KieFit Journal. The free online publication about fitness, diet and nutritional supple-ments tips. Stay fit and healthy in every season! Only if you adjust to the actual season you can live in harmony! Read here on page 3 how the traditional Chinese medicine can help you to keep your balance and harmony in autumn. On page 4 Tom Venuto, a natural bodybuilder, certified strength and conditioning specialist and personal trainer will answer you the question: “Is it possible to not lose body fat because you’re eating too little?” Learn more about muscle building and the „best cardio ma-chines for weight loss” here on page 6. Enjoy yourself and stay healthy,

Heidi P.S. Find great recipes’ for muscle building’ on the pages 7 and 8

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Staying Healthy in the Autumn According to Traditional Chinese Medicine By Daniela Freda Article Source: http://EzineArticles.com/?expert=Daniela_Freda

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In Traditional Chinese Medicine, we observe nature and seasonal changes to learn proper ways of staying in harmony. When we live in harmony with the season, we are also ensur-ing harmony within ourselves. From the foods we eat to the amount of sleep we get, all of these are reflected from observing na-ture. Autumn is considered the season of the Lung organ. Using this Traditional Chinese Medicine approach, here are some tips to staying healthy through the Autumn: • Eat seasonally. The Autumn is also the time to eat warm, cooked foods. It's time to reduce the amount of salads, smoothies, iced drinks, and foods cold straight from the refrigerator. Eat a variety of seasonal foods. • Fermented foods contain beneficial bac-teria to keep your immune system strong. Introduce probiotic-rich foods into your diet: including sauerkraut, kim chi, miso, kombu-cha, rejuvelac, fermented soda, yogurt, kefir, and other fermented foods. Although food sources are best, you can also take a probi-otic supplement- choose one that contains acidophilus and bifidus. • Pears are considered very helpful for the Lungs. Pears eliminate heat and phlegm, soothe dryness, and strengthen the Lungs. They are delicious to eat through the Autumn and are very soothing for coughs and sore throats. • Make sure to drink enough fluids. Stay hydrated with water, teas, soup stocks, and fermented drinks. • Make sure to get enough sleep. Sleep is very regenerative and keeps the immune system strong. • Exercise is helpful to keep the lungs strong. For those prone to Seasonal Affective Disorder, exercise is very helpful to keep moods stable. If you exercise outdoors, please wear appropriate clothing. Avoid wearing shorts in the cold weather. Instead, keep the body protected and wear layers. • Green tea (contains caffeine) and rooi-bos tea (herbal, contains no caffeine) are excellent sources of antioxidants to help you stay healthy. • Wash hands regularly, but do not use conventional "antibacterial" hand soap con-taining triclosan. Triclosan is a pesticide that

has shown to decrease healthy flora on the skin, increasing our chances of infection! In-stead use gentle organic soaps. If you wish for something a little stronger, you can use organic soaps with natural antibacterial es-sential oils such as tea tree and lavender. • Find ways to decrease stress. Stress depletes our immune system. The following are just a few ideas, but come up with your own: exercise, a daily meditation practice, exploring your creativity with art or music, laughter, taking up a hobby, enjoying time with friends and family, and gardening. Tak-ing time to focus on things we are "grateful for" can really help with our sense of happi-ness and can ease anxiety. • Full-spectrum light bulbs are helpful to people who are emotionally affected by the darker days of winter. These bulbs produce light the same spectrum of sun light. • In Chinese Medicine, we make an effort to avoid "catching a cold or wind." This trans-lates to wearing a scarf to protect the neck from being cold and wearing appropriate clothing. It's not recommended to go out-doors with wet hair. • At the first sign of a cold or flu, rest and get extra sleep. Try not to "push through" your illness. Listen to your body's need for rest. Drink teas, sip soup broths, and eat nu-tritious whole foods. Decrease processed sugar, and if you have phlegm, avoid dairy products (especially unfermented dairy). Honey soothes sore throats and helps with coughs. Perhaps take a soothing hot bath. Mild exercise is okay; intense exercise will only deplete your immune system further. Regular acupuncture treatments are helpful to keep the immune system strong. Acupunc-ture treatments can also be really helpful to alleviate symptoms if you do catch a cold. When working with a trained herbalist, herbs are also helpful to stay healthy, prevent and treat colds and flu. Daniela Freda, MS TCM, Dipl. OM, is a California Li-censed Acupuncturist with a private practice in San Francisco. I am passionate about holistic medicine and I empower all of my patients with tools to live a healthy, balanced life. Visit my website at http://www.DanielaFreda.com to learn more about me and my practice.

5 Tips to Avoid Plateaus and Metabolic Slowdown By Tom Venuto - www.BurnTheFat.com

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QUESTION: Tom, Is it possi-ble to not lose body fat be-cause you're eating too little? -Linda ANSWER: Yes and no. This gets a little complicated so let me explain both sides. Part one of my answer: I say NO, because if you are in a calorie deficit you WILL lose weight. Most peo-ple have heard anecdotes of the dieter who claims to be eating 800 calo-ries a day or some starvation diet level of intake that is clearly in a deficit and yet is not losing fat. Like the mythical unicorn, such an animal does not exist. Every time you take a person like that and put them in a hos-pital research center or meta-bolic ward where their food can be counted, weighed, measured and almost literally "spoon fed" to them, a calorie deficit always produces weight loss. There are no exceptions, ex-cept possibly in rare diseases or mutations. Even then meta-bolic or hormonal defects or diseases merely lead to en-ergy imbalance via increases in appetite, decreases in en-ergy expenditure or changes in energy partitioning. So at the end of the day it's STILL calo-ries in versus calories out. In other words, NO - it's NOT your thyroid (unless you've got a confirmed diagnosis as such...and then guess what... it's STILL calories in vs calo-ries out, you're just not burning as many as someone should at your height and weight).

One famous study that was published in the New England Journal of Medicine years ago proved this point rather dra-matically. After studying obese people - selected specifically because they swore they were eating less than 1200 calories but could not lose weight - Ste-ven Lichtman and his colle-ages at St. Luke's Roosevelt Hospital in New York came to

the following conclusion: "The failure of some obese subjects to lose weight while eating a diet they report as low in calories is due to an energy intake substantially higher than reported and an overestima-tion of physical activity, not to an abnormality in thermogene-sis." That's right - the so-called "diet-resistant" subjects were eating more than they thought and moving less than they thought. This was probably the single best study ever pub-lished that debunks the "I'm in a calorie deficit but I can't lose weight" myth: Part two of my answer, YES, because: 1) Energy intake increases. Eating too little causes major increases in appetite. With hunger raging out of con-trol, you lose your deficit by overeating. This happens in many ways, such as giving in to cravings, binge eating, eating more on weekends or simply being in-consistent, so some days you're on your prescribed 1600 calories a day or whatever is

your target amount, but on others you're taking in 2200, 2500, 3000 etc and you don't realize it or remember it. The overeating days wipe out the deficit days. 2) Metabolism decreases due to smaller body mass. Any time at all when you're losing weight, your metabolism is slowly decreasing due to

your re-duced body mass. The smaller

and lighter you get, especially if there's a large drop in skele-tal muscle mass, the fewer calories you need. So your calorie deficit slowly shrinks over time as your diet progresses. As a result, your progress slows down even though you haven't changed how much you eat. With starvation, you always lose weight, but eventually you lose so much weight/body mass that you can reach en-ergy balance at the same ca-loric intake you used to lose weight on. You might translate that as "I went into starvation mode" which wouldn't be in-correct, but it would be more accurate to say that your calo-rie needs decreased. 3) Metabolism decreases due to adaptive thermogenesis. Eating too little also causes a starvation response (adaptive thermogenesis) where meta-bolic rate can decrease above and beyond what can be ac-counted for from the change in body mass (#2 above). This is "starvation response" in the truest sense. It does exist and it is well documented.

5 Tips to Avoid Plateaus and Metabolic Slowdown By Tom Venuto - www.BurnTheFat.com

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However, the latest research says that the vast majority of the decrease in metabolism comes from reduced body mass. The adaptive compo-nent of the reduced metabolic rate is fairly small, perhaps 10% (ie, 220 calories for an average female with a 2200 TDEE). The result is when you don't eat enough, your actual

weight loss is less than pre-dicted on paper, but weight loss doesn't stop completely. There is a BIG myth about starvation mode (adaptive thermogenesis) that implies that if you don't eat enough, your metabolism will slow down so much that you stop losing weight. That can't hap-pen, it only appears that way because weight loss stops for other reasons. What happens is the math equation changes! Energy balance is dynamic, so your weight loss slows down and eventually stops over time if you fail to adjust your calo-ries and activity levels in real time each week. I teach a system for how to adjust calories and activity weekly using a feedback loop method in my Burn The Fat, Feed The Muscle program (more info from www.BurnTheFat.com) So what can be done to stop this metabolic slowdown caused by low calorie dieting and the dreaded fat loss pla-teau that follows? I recom-mend the following 5 tips: 1) Lose the pounds slowly. Slow and steady wins in long term fat loss and maintenance

every time. Rapid weight loss correlates strongly with weight relapse and loss of lean body mass. Aim for one to two pounds per week, or no more than 1% of total body weight (ie, 3 lbs per week if you weigh 300 lbs). 2) Use a higher energy flux program.

If you are physically capable of exercise, then use weight training AND cardio to in-crease your calorie expendi-ture, so you can still have a calorie deficit, but at a higher food intake (also known as a "high energy flux" program, or as we like to say in Burn The Fat, "eat more, burn more.") 3) Use a conservative calorie deficit. You must have a calorie deficit to lose fat, but your best bet is to keep the deficit small. This helps you avoid triggering the starvation response, which includes the increased appe-tite and potential to binge that comes along with starvation diets. I recommend a 20% deficit below your mainte-nance calories (TDEE), a 30% deficit at most for those with high body fat. 4) Refeed. Increase your calories (re-feed) for a full day periodically (once a week or so if you are heavy, twice a week if you are already lean), to restimulate metabolism. On the higher calorie day, take your calories to maintenance or even 10, 15, 20% above maintenance and add the extra calories in the form of carbs (carb cy-

cling). The leaner you get, and the longer you've been on re-duced calories, the more im-portant the re-feeds will be. (You can learn more about this method in chapter 12 of Burn The Fat, Feed The Mus-cle at www.BurnTheFat.com) 5) Take periodic diet breaks.

Take 1 week off your calorie restricted diet approximately every 12 weeks or so. During

this period, take your calories back up to maintenance, but continue to eat healthy, "clean" foods. Alternately, go into a muscle building phase if increasing lean mass is one of your goals. This will bring me-tabolism and regulatory hor-mones back up to normal and keep lean body mass stable. There is much confusion about how your metabolism, hormones and appetite mechanisms are affected when you're dieting, so this was really one of the most important questions anyone could have asked. If this didn't REALLY click - then you may want to save this and read it again because misunderstanding this stuff leads more people to remain frustrated and stuck at pla-teaus than anything else I can think of. If you'd like to learn exactly how you should be eating to lose 2 lbs of fat per week, then visit http://www.burnthefat.com. Train hard and expect suc-cess, Tom Venuto,Author of Burn The Fat, Feed The Muscle http://www.BurnTheFat.com

About the Author:

Tom Venuto is a natural body-builder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Mus-cle,” which teaches you how to get lean without drugs or supple-ments using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

Find yourself short on time to cook a good meal? I know I do! Learn my "secret" recipes that are extremely quick and simple to make. I'll give you my favorite muscle-building meals! If you're like me, you sometimes find yourself short on time to cook yourself a good meal. And if you're also like me, meaning a lazy cook, some-times the motiva-tion to really make a grand meal is short, too! If you're like me, you sometimes find yourself short on time to cook yourself a good meal. And if you're also like me, meaning a lazy cook, sometimes the mo-tivation to really make a grand meal is short, too! I've got three great "recipes" (and I use the word "recipes" in the loosest sense possible!) to share with you that will help you stay on track towards massing up. Keep in mind, even though I'm going to inject a little humor into this list, these are exam-ples of actual things you can prepare for yourself to help make your life easier! I just want to show you that decent nutrition doesn't have be dull as dirt or taste like it either. **** Also it's important to note, I'm NOT a nutritionist And I don't claim to be! So

PLEASE don't make a gigan-tic vat of mashed potatoes then complain because you're diabetic and your blood sugar is so high that you're sweating maple syrup. These recipes are for "entertainment purposes only," so if you DO follow them,

personal responsibility is the keyword here! :) **** These recipes are simple to make, don't take long to cook and are geared to my own personal skill level of cooking, which is boiling, microwaving, toasting (in a toaster, not one of them fancy toaster oven things), some basic frypan work and ripping open pack-ages like a starving raccoon… With these recipes, I'm not going to include salads. You're on your own with those. Personally, I eat them as often as I can (and you should too!), taking advantage of the convenient prepack-aged salad bags from the store, throwing in some grape tomatoes, almonds, broccoli, carrots and whatever else is in the fridge that looks like it

might go well in a salad and isn't TOO far past the date. Add some healthy dressing (on a side note, salsa is actu-ally surprisingly good on salad) and voila! You're good to go. Getting plenty of vegetables is also important - rather than

force my personal vegetable preferences onto you (which are broccoli, snap peas, carrots, and chocolate covered almonds) just make the effort to eat vegetables as much as you can every day. Fresher and less proc-essed is better, as is organic, but just do the best you can with that. You would have to REALLY go to town to eat TOO many vegeta-

bles so don't be shy with them. I'm also a big fan of taking vitamin and mineral supple-ments because no matter how "balanced" your diet appears to be, food is so depleted of nutrients right from the start these days that you're proba-bly not getting nearly as many nutrients as you think you are from your food.

Let me put it this way, I'd rather have "expensive urine" (many doctors seem to think this is all you'll get from taking vitamins) than a debili-tating illness caused by simple vitamin and mineral deficien-cies that I then have to take expensive drugs to basically just mask the symptoms of. But I digress…

My Practical "Lazy Cook" Recipes For Building Muscle! So Easy Even a Caveman Can Make Them… By Nick Nilsson

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Find out how to eat delicious food and still lose weight with these Free Fat Loss Meal Plans! The Diet Solution

To make best use of these recipes for those short on time, Tupperware will be your best friend. Make a LOT when you DO make something and save the rest for later. It's great to make things fresh but it's also great to just sling something you made yesterday into the microwave and eat it again (and again after that, if you made a WHOLE LOT!). It'll save you from eating cereal three meals a day (not that I've ever done THAT, of course...).

Serving sizes are totally up to you. I usually eat the majority of what I make then save some for the next day, especially if it's a post-workout meal. So let's get into those muscle building reci-pes… 1. Spaghetti with Cajun Meat Sauce This is a great, protein-rich post-workout meal. Tastes great and serves 1 to 4 peo-ple, depending completely on how hungry you are and your willingness to share with others. • 1 pound of whole wheat spaghetti (a healthier way to go) • 1 jar of sauce that's thick enough to cover up the taste of whole wheat spaghetti (that's my own opinion, at least!)

• 1 pound of lean ground beef (I like ground sirloin for this because it's leaner) Some pre-packaged Cajun spices - I get big containers of these at Sam's Club but most grocery stores should have some version. This really spices up the meat sauce nicely. First, put some water in a big pot and set the stove on high to bring it to a boil. Fill a sauce pan/fry pan about halfway up with water. I like to put the ground beef in the

pan BE-FORE I add the

water so it doesn't splash all over the place when I dump the meat in (found THAT out the hard way, of course - the dog was happy about the meat water all over the floor but the shirt I was wearing will never be the same). Bring the water in that pan to a boil and throw a bunch of Cajun spice in the pan with the meat. Don't be cheap with it! Stir it in and smash the meat up so it's not all clumped together. When the spaghetti water is boiling, dump the spaghetti in. Let it boil for 9-10 minutes then drain. The meat will be boiling while the spaghetti is boiling - if the meat gets done first, drain it then cover it up. It'll keep its heat as long as it's covered. Empty the sauce jar into the spaghetti pot and stir it up. If you're not sharing the pasta with someone who doesn't like meat, feel free to throw the meat in the spaghetti pot, too. If you ARE sharing, serve out some spaghetti into a separate big bowl THEN toss the meat in there. It'll just work out bet-ter for all concerned that way. Serve sitting on the couch with an oven mitt under the bowl because it'll be dang hot on the bottom! And it's better NOT to wear a white shirt while you're eating it. 'Nuff said.

M U S C L E B U I L D I N G : R E C P I E S

My Practical "Lazy Cook" Recipes For Building Muscle! So Easy Even a Caveman Can Make Them… By Nick Nilsson

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My Practical "Lazy Cook" Recipes For Building Muscle! So Easy Even a Caveman Can Make Them… By Nick Nilsson

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2. Scrambled Eggs and Oatmeal With Yo-gurt And Fruit This is a great breakfast meal that will keep you from getting hungry for HOURS. The fat in the egg yolks keeps you satisfied while the thick oatmeal will keep your digestive system busy for a long time. Lots of fiber to work on! • 6 whole eggs - not egg whites, WHOLE eggs! They're not bad for you like many people seem to think. The yolk is where most of the nutrients are. Tastes a whole lot better with yolks, too. Adjust the number of eggs to your preference. • 1 gob of Smart Balance margarine to coat the bottom of the pan. Cooking spray will work for this as will olive oil. • 1 dry cup of Quaker Oats - either the Old Fashioned or 1 Minute oats are fine here. Ad-just the quantity of oats to your preference. • 2 cups of water (basically, double the amount of oats you put in). • A bunch of fruit - whatever your favorite fruit is. I find berries or grapes work best be-cause you don't need to cut them up. Wash them before eating them. • 1 Thing of yogurt - this is the technical term for however much yogurt you want to put in the oatmeal. If I have individually packaged yo-gurts, I'll just dump one of those in. If I have a bigger container, I'll scoop a pile of yogurt in until it looks like enough. You'll figure out how much you want to put in. First, get the fruit ready. Wash it up and put it in a small bowl. Crack the eggs into a bowl/cup and scramble them. If you're talented, you can crack them with one hand and not slop them down the sides. After cracking about 30,000 eggs in my lifetime, I'm still not talented. I man-aged to do it once then the next time I ended up with a dripping fistful of egg and shell.

** On a side note, it IS possible to squeeze an egg with one hand and break it. A friend of mine once told me that you can't put an egg in the palm of your hand, squeeze it and break it. He said it wasn't possible (he was a physics major). So I grabbed an egg and squeezed it REALLY tight. Three seconds later, it exploded so hard the yolk popped out and flew 6 feet across the room and actually landed right in his

shirt pocket! So anyway, THAT being said, measure out a cup of oats, dump it in a good-sized bowl, then add double the amount of oats in water, e.g. 1 cup of oats, add 2 cups of water. You can ad-just the water later, depending on if you like your oatmeal a little soupy (like I do) or ma-sonry thick (like my wife does). Nuke it for about 3 1/2 to 4 minutes. While that's going, turn on the stove and get the pan for the eggs heated up. Throw a gob of Smart Balance margarine in the pan (that's a great brand - it's actually a reasonably healthy mar-garine and tastes good). Olive oil works really well here, too, as does non-stick spray. With the olive oil, it's a good idea to have a spray bottle for it so it doesn't all pool up in the corner that your stove burner leans to (you know what I'm talking about). Make sure the whole bottom surface of the egg pan gets covered with something slippery or you'll regret it later when you try to keep eggs from getting all crusted up and nasty along the sides. Pour the beaten eggs into the pan and watch them cook. Stir them around once the bottom starts to get solid. Keep stirring and scraping the sides off to avoid the crust I mentioned above. Your oatmeal should be done about the same time the eggs are. So put the eggs on a plate and set it aside for now. Take your bowl of oatmeal out of the micro-wave then dump the yogurt in, then the fruit. Stir it all up (not the eggs, just the fruit and yo-gurt) and you're good to go. This meal will keep you going for hours! 3. Meat and Taters "Meat and potatoes" might be a cliche but for me, there's not much that works better for sup-porting muscle growth than a nice piece of meat (or chicken or fish) and a big bucket of potatoes. And if that sounds corny, it should, because sometimes I'll throw some corn in with the potatoes.

My Practical "Lazy Cook" Recipes For Building Muscle! So Easy Even a Caveman Can Make Them… By Nick Nilsson

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Let's talk about potatoes first, then I'll give the inside scoop on how to cook meat (I think I can hear my wife laughing in the back-ground as I write about my cooking skills...). First, grab 3 or 4 good-sized potatoes. I try to get red potatoes since they can't be stored as long as other potatoes therefore they're fresher when you get them rather than hav-ing been sitting in storage for a year.

I prefer to microwave potatoes since it's faster than boiling and they turn out really well. Wash any crud off them then slice off any questionable areas. Stick a fork or knife in them a few times to "aerate" so they don't explode in the microwave (unless you enjoy scraping your dinner off the sides). For each potato, figure on about 3 to 5 min-utes of cooking time, depending on the size of your potato and power of your microwave. You'll know they're done when you can easily stick a fork right through - just don't leave the fork in the microwave or you'll be in for a sur-prise. Dump in a big bowl, mix in some margarine (or if you're on a low-fat kick, pour some ketchup in it), add some sea salt and you're set. You can also throw in can of corn (nuke it first - not the can but the corn) to spice things up. As for the meat, if you're good with a gas or charcoal grill, more power to you. You're a better cook than I am and I don't know why

you're even reading this part. If you have one of those George Foreman countertop grills, those work really well for meat (especially the ones that you can pull the grill things off and put them in the dishwasher - the ones that you can't remove are a pain in the butt to clean, so if you're going to get one, get the removeable grill version). Follow the instruc-tions that came with the grill for the meat or chicken or fish you're cooking.

If you've got some chicken breasts that you just want to "fire and forget" rather than tend to on a grill, throw them in pan, pre-heat the oven to about 400 degrees, dump some spices on them (whatever you like), cover with tinfoil to keep the juices in, and cook for about 30 minutes or so (SET THE TIMER!). If you want to get REALLY fancy, slice up a lemon and toss a few slices on top with some black pepper. There you have it. Meat and potatoes. Perfect for a big post-workout meal that will help you pack the pounds on. I also like to use potatoes, corn and

ground beef (or sirloin) to make "Lazy Cook" Shepherd's Pie. Microwave the potatoes and corn as above. Boil the meat as in recipe #1, then dump it all into a big bowl and stir. You'll be 5 pounds heavier by the end of the meal! Conclusion: As you can see, cooking tasy food for build-ing muscle doesn't have to be hard and reci-pes don't have to be these complex things that take hours to make and require more than very basic cooking skills. With my reci-pes, if you can do a few simple things without burning yourself, that's about all the skill you need. And if you're interested in learning some reci-pes for fat loss, I've got 3 excellent ones that I can share with you as well! Go back up to the top of the article and reread it. It's the same stuff...now just eat less of it…

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at betterU. He can be contacted at betteru@fitstep.com.

Best Cardio Machines for Weight Loss By: Craig Ballantyne, CSCS, MS

www.TurbulenceTraining.com

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You don't have to do cardio to lose fat, but cardio machines can be helpful for boosting your metabolism and burning more fat. And if you use interval training, you can get more results than if you did traditional aerobic cardio. But that's another story for another time. Let's take a look at which machines burn the most calo-ries and which ones are worth your time. An okay choice: Elliptical Machines. The biggest reason to choose elliptical ma-chines... => you've got a bum knee.

I have worked with clients with extreme os-teoarthritis and we were able to use these machines for a decent workout without pain - but the results didn't compare to clients that used a stationary bike or treadmill for their interval training. So in general, I'm not overly impressed by the elliptical machine for fat loss. If you go into any gym, compare the bodies on the ellipticals to

the ones on other machines...most of the time, the people on the ellipticals make no progress from month to month. And having given the elliptical a "go" once or twice on my own, it just didn't challenge me as a treadmill does. But if you have bad knees, or if you are an

exception to my experience, feel free to keep rocking the elliptical! Up next...The Stationary Bike The bike can be easy on your knees as well, particularly if you are overweight and can't support your bodyweight on the treadmill. Personally, I like the stationary bikes a lot. The set up allows you to do a large amount of mechanical work during your interval training - and that is what puts Turbulence on the muscle and allows you to increase your post-exercise metabolism. In fact, when I first started designing the in-terval workouts back in 2001, I used station-ary bikes exclusively. I also think that the bike allows you to work very hard with less risk of injury. Running sprints outside or on a treadmill requires a much more extensive warm-up due to the explosive nature of sprinting. If you don't know your body, running sprints or hills probably isn't the best place to start. I've met too many people that have jumped right into hill training and been hurt within 1 week. sprints.

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So I recommend starting with the bike unless you are an experienced runner that knows your body well. In addition, here are three more key points about the bike. a) Stick to the upright version if possible. When using a recumbent bike for intervals, your hips tend to rock too much and your body tries to get into awkward positions in order to push hard against the resistance. That's my experience. The upright bikes are set up better for intervals. b) For intervals, increase the resistance against your pedalling, and not the speed of your pedalling. I don't

like high RPM spinning. I think you'll get more results and do more work when you keep the RPM between 80-100 and work against a harder resistance. Forget that high-RPM spinning stuff...I find it is rough on your hips and knees. c) When on the upright bike, sit as upright as possible for the recovery intervals or even stand for some of the work intervals. Just avoid the "rounded over" posture as that can be hard on your low back. So the winner is...The Treadmill.

The treadmill can burn 16-20 calories per minute of exercise during your workout. That's a big burn, but of course only advanced fitness levels can achieve that - but hopefully you fit that cate-gory now or you will someday with consistent training and nutrition. Some tips: Don't go crazy with the incline (as that can lead to tight calves), but if you are able to run at more than 10mph, use a 1% incline to help offset the need for speed. The last thing you want to do is end up in a crazy video on YouTube flying off the end of a treadmill into an elliptical machine. So as with all types of sprinting, be careful.

Honorable mentions go to...The Rowing Machine and Stairmaster...these can be used in place of other machines for variety and are still effective. Better yet, if you are able, use your body as the best fat burning machine. I highly recommend bodyweight circuits for interval training. These are fun, effective, and per-haps even better at sculpting your body. I really like bodyweight interval circuits for advanced

fat-burning, plateau-busting workouts. If you're stuck, you'll benefit from bodyweight circuits. Sincerely, Craig Ballantyne, CSCS, MS Author, Turbulence Training

Best Cardio Machines for Weight Loss By: Craig Ballantyne, CSCS, MS -

www.TurbulenceTraining.com

About the Author

Craig Ballantyne is a Certified Strength & Conditioning 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 multiple 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 Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

Ab Exercises - The Best Ab Exercises By Vince DelMonte

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When it comes to getting a solid six pack, doing the right ab exercises is crucial. You can spend hours doing need-less sit-ups that aren't really going to have all that much benefit, much to your disap-pointment. Taking the time to choose smart ab exercises will save you not only gym time, but a great deal of frustration as well. In this article we will discuss the best lower ab exer-cises and the best home ab exercises as well.

The best movements for the abdominal muscles are going to be ones that reduce your overall stability. The reason for this is because this will require all your muscle tissues, even the ones deep within the core, to contract in order to maintain balance. When you perform regular sit-ups, for example, they are really only going to target the more superficial muscles; one that will still help, but not get you near the results you could be seeing. So what ab exercises are ones that reduce your balance? Basically, anything done on an unstable surface is going to get the job done. This would

include movements such as walking across a balance beam, performing one leg squats, one arm shoulder presses, or bent over dumbbell rows standing on one leg and of course, utilizing an exercise ball for any laying abdominal movement you perform. Work-ing on a BOSU ball and stabil-ity ball ab exercises are also excellent options. As long as you have a set of free weights and stability ball then these would qualify as your best home ab exercises as well.

By far the most effective lower ab exercises are hanging leg raises while you use your lower abs to rotate your pelvis which is the secret to perform-ing this effectively. Lying leg raises, lying leg raises on a 45 degree incline and cable crunches are also rock hard ab exercises.

Another area you might want to venture into with your ab exercises are those that utilize heavy weights.

While this will not necessarily get you 'cut' so that all your individual muscles are showing - that takes having low levels of body fat, what weighted movements will do is help fur-ther build the muscle tissue and make your abs "pop". The more muscle mass you have, the faster your metabolic rate will then be, so in an indi-rect way, that could in fact help you burn off excess body fat.

Furthermore, doing weighted movements will also increase your strength greatly, reducing the risk of injuries from any other type of exercise you may attempt. Weighted ball crunches with a stability ball on your chest is my favorite home ab exercises.

When choosing when to per-form your ab exercises, if you are looking for performance, do them on a separate day from all your other work. Just like any muscle group, you want to be fresh when you do them.

If, on the other hand, you are more just doing them to help build some strength, but more to round out your exercise pro-gram, then you should be do-ing them at the end of your workout session. This will pre-vent them from fatiguing early, because they are going to be predominately used in all the other lifts you perform (heavy squats for example).

In many cases this rule can be bent though. For example, if a client comes to me and their abs are the weakest muscle group then performing them at the end of the workout makes no sense because they will be pre fatigued from the workout and you will not be able to train them as intensely so prioritiz-ing your abs at the start of the workout can become the ex-ception in this case.

So, next time you are creating your workout and are picking out ab exercises, keep these points in mind. Having good dedication to performing these exercises on a regular basis and then following a clean diet based around raw vegetables and proteins are the two main components to developing that six-pack you're hoping for.

About the Author: Vince DelMonte is the author of Your Six Pack Quest found at http://www.YourSixPackQuest.com

He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.

Video: Six Pack Abs Training Tips with Diane Chaloux & Vin-ce DelMonte

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