KieFit Journal April 2009

Why Is Springtime

The Best Time To Get Fit?

Two Flat Stomach Secrets

For Women

Fat Burning Video Lesson

5 Simple Ways To Track Your

Fat Burning Progress

S T O P C R A V I N G S A N D S T O P B I N G E E A T I N G : A D V I C E F R O M A P I Z Z A M A N

Hello Fitness Fans! I am very glad to introduce you to my current KieFit Journal - April 09. Within this April issue you get valuable articles about fitness, workout and weight loss.

What is it all about exactly? Here you'll get the answers and sug-gestions, if spring time is the right time to become fit? Learn more on Page 3. Additionally you'll get an advice from the 'Pizza Man' - John Shatter on page 6 & 7.

Workout with Turbulence Training: Fitness fans ask the author Craig Ballanye a Certified Strength & Conditioning Specialist: Which kind of workout is good for me to begin? Check out on page 8 why you should change your workout rou-tine every four to six weeks and more.

Holly Rigsby tells you how to 'Discover the secret of a flat stom-ach' on page 9.

Sleep deprivation can affect the muscle gain process! Read more about the most common four reasons and how to avoid them from Sean Nalewanyi - Natural Bodybuilding Expert & Fitness Author on page 10.

“At Last! …”- Get here 10 Healthy Eating Tips that really work on page 12. Best wishes and stay healthy,

Heidi

Send me your comments and ideas for further articles. Submit your article to Email: articles@kiefit.com and see it in the next issue of KieFit Journal. Use your article to generate additional free traffic to your website as well.

Closing date to submit your articles you wish to be published here on 25th of each month.

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Springtime is knocking- Get Fit Now!

ATTENTION

Schedules: Submit events sche-dules you know to be mentioned here in the next issue!

Submit your personal Fitness and Sport events you wish to be published here and invite Kiefit Journal readers to attend!

Why Springtime is the Best Time to Get Fit By Daryl Bennett

Seite 3 S P R I N G T I M E : G E T F I T !

Each January, Carol Hager, 26, sat a goal to lose weight. Her attempts were filled with desire, but not motivation. For the most part, this was because she started working out in the gloomy Winter months. Doing things differently, Hager decided to start her exercises in April and viola! Success. Very few fitness newbies take advantage of the spring sea-son, but spring-time is the best time to start working out. The reason really is in the season. All the leaves are bud-ding out, warmer air, longer days, and more sunlight equals a better state of mind -- a fitness state of mind. The promise of new spring/summer clothes or the chance to show off at the beach can madly excite you about fitness. And this abundance of new life and re-freshing, new-like feeling really can pro-pel your fitness goals to heights not achievable in Winter. Like Hager, most people should set goals to get started. Goal setting not only meas-ures your success, but motivates you dur-ing those new spring months. Make sure your goals are obtainable and broken up into smaller parts though. You can't really expect to lose 25 pounds in a week, but break that up into 10 weeks and you're good to go. Now, with your goals set, pick a place to workout. Where you go to tread the mill or push the weight really doesn't matter; what matters is your enjoyment of the season. Obviously it's important to get outside and workout as much as possible -- after all, it's spring! But those occa-sional Springtime rainy days might drive you indoors. That's why having an indoor back-up home gym, dumbbells, or a sta-tionary bike is as important as running in the park. You might also consider a dis-count gym membership for those few nasty days.

Besides those few rainy days, springtime offers more workout incentives than any other season. For example, it's getting warmer, but not too warm. This means just the right temperature for a jog or eve-ning walk. Summers are too hot, Winters too cold, and Fall too chilly (in most

places) to bang out an effective workout. Spring also brings fresh smells and de-lightful air, im-portant for keep-ing your lungs clean and senses elated during your workouts. For variety, spring can host any exercise you can do. Weightlifting, running, biking,

hiking, aerobics; whatever you choose. Workouts that might otherwise be strenu-ous during the Summer can seem easier in Spring. That's why newbies starting a fitness routine find so much motivation and enjoyment during the season. Work-outs are quite simply easier to start and easier to finish (indoors or out). Hager claims her stamina skyrocketed; some-thing she never knew during her Winter month attempts. So get out there, enjoy the season, set your goals, choose your exercises, and just get fit. There really is no better sea-son to get started, especially if you want to succeed. Daryl Bennett, a contributor to Nani Fitness News (http://bestbody.50webs.com), is a dedicated fitness writer and researcher living in the Midwest USA Article Source: http://EzineArticles.com/?expert=Daryl_Bennett

5 Simple Ways To Track Your Fat Burning Progress

Fat Burning Video Lesson

Springtime Healthy Eating By Ernesto White

Seite 4 S P R I N G : H E A L T H Y E A T I N G

As Spring approaches I find myself be-coming motivated to get into shape for the September wedding. I want to look good also for my 40th birthday. Yeah, I am only human.

I need to gear my eating and exercise to fit where I am at currently. Doing too much in the gym will only make me sore and I need to be consistent.

Also eating right to the point where my metabolism increases is also an other desired goal of mine.

Studies find that your mid-30s through your 40s is a critical period for determin-ing whether you'll remain physically active after menopause, something you defi-nitely want to strive for. The best reason is that you'll likely live longer. One large study of older women found that exercise reduced all causes of death in postmeno-pausal women. Here are some others:

* Regular exercise lowers blood pressure, reduces levels of "bad" cholesterol while raising levels of "good" cholesterol and slows our resting heart rate, enabling it to work more efficiently.

* Several studies have found that physi-cally active women experience less in-tense and fewer symptoms of meno-pause, including the ubiquitous hot flashes.

* Physical activity also reduces your risk of colon cancer, kidney stones, gallstone surgery and diverticular disease.

* Exercise can lower the risk of the dis-ease women fear most: breast cancer.

* Exercise has emotional benefits, too. It can help you fall asleep faster and sleep longer and deeper, and relieve depres-sion.

If the benefits of exercise are so clearly significant, why isn't every woman out

there doing the things that trans-late into physical activity?

*The number one barrier we hear is 'I don't have the time,' says Bess H. Marcus, PhD, who directs the Physical Activity Research Center at Brown University Medi-cal School in Providence, RI.

That may be due to the mistaken belief that physical activity means hard, intense exercise, the kind that makes you drop with sweat and leaves your muscles aching the next day.

--

Yes indeed, one has to "get over it" the excuses and get out there and make yourself

into the person you should be. I cannot see myself as a frumpy middle aged woman.

Just goes against what I want. I have every right to look and feel my very best.

I think the image of the older woman is changing. I know the media has allot to do with this also and women my age should not consider themselves ham-pered by societal norms. Love life and live it!

http://www.casy.us

Article Source: http://EzineArticles.com/?expert=Ernesto_White

A Letter from Your Belly Fat By: Craig Ballantyne, CSCS, MS

www.TurbulenceTraining.com

Seite 5 A L E T T E R F R O M B E L L Y F A T

Dear Friend, This is a letter from your ol' pal, belly fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much. Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was think-ing about expanding my place down here. So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"? Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here. Another thing, keep listening to those experts who say strength training doesn't burn body fat. Since re-search shows they're wrong, if you added strength train-ing to your program, you'd practically need to throw me a going away party! After each one of those su-perset workouts you tried last January it felt like some-one lit a match under our

collective butt. I was burning up down here! But boy oh boy, I sure was glad you gave that up and went back to just lifting uten-sils and not dumbells. Other-wise we wouldn't have been able to celebrate another summer together this year. Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off

your body, not like these days. Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach. Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that Turbulence Training workout routine. Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more belly fat than a frying pan! So again, if you want to keep your dear old belly around for another year and another summer, don't use Turbulence Training - other-wise, its all over pal, and you'll never see me again. Belly Fat says, "Don't use this"

==> http://www.turbulencetraining.com Your friend and spare tire, Belly Fat PS - Seriously, don't go near that Turbulence Training program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the high-way. It will be a sad farewell, and

you'd be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention those guys get from the opposite sex. Who needs it, I say.

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 Tur-bulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have hel-ped 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 Turbu-lence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

Stop Cravings and Stop Binge Eating: Advice from a Pizza Man By line: By Tom Venuto

www.burnthefat.com

6 F O O D : A D V I C E F R O M P I Z Z A . . .

In a surprising comment made during a popular UK radio show, the founder of one of the largest Pizza chains in the United States and United Kingdom told listeners not to eat too much pizza!

In an interview with host Adam Shaw on BBC’s Radio Four program, John Schnat-ter, the founder of Papa John’s pizza, was asked whether he was concerned about the British government’s recent actions in the fast food restau-rant business to help put the brakes on obe-sity.

Schnatter said, “Pizza is actu-ally healthy for you if you don’t eat too much of it. You can’t eat five or six slices but if you eat one or two slices it’s very nutritious.”

Laughing, Shaw replied, “I’m not sure your investors would want to hear you tell people, ‘don’t eat too much of our piz-zas!”’

Across the web, bloggers and tweeters have been putting in their two cents. Some say he was a little TOO honest. Others say this was either the worst PR

screw up ever… or the best PR move ever (you know what they say about “bad” publicity).

Although I wouldn’t call pizza health food, I think his ad-vice to eat pizza, but only in moderation was the responsible thing for a fast food owner to do at a time where obesity is reaching epidemic

proportions, not just in the United States but in the U.K. and other countries as well.

Moreover, it was just plain good diet ad-vice! One reason people are failing to control their weight is because of all-or-none thinking, i.e, “I can’t eat ANY pizza EVER again!” or, “I have to follow my diet 100% or not at all.”

In my experience, all or none thinking is one of the big-gest causes of diet failure. It’s far better from a psychological perspective to eat your pizza; simply enjoy it infrequently and in small quanti-ties.

Think of you on a diet like a pressure cooker on a burner. The longer you keep that pot on

the heat, the more the steam pressure builds up inside. If there’s no outlet or release valve on that thing, eventually the pressure builds up so much that even if it’s made of steel and the lid is bolted down, she’s gonna blow, sooner or later.

Well, in the beginning, you might think your willpower is made of steel and that you’re bolted tigher than a submarine hatch, but the longer you’re on a diet with no relief, the greater the pressure builds up until YOU blow your top… and that means massive binge eating.

>> continued >>

“Pizza is actually healthy for you if you don’t eat too much of it. You can’t eat five or six slices but if you eat one or two slices it’s very

7 F O O D : A D V I C E F R O M P I Z Z A . . .

But if you let off a little steam in the form of a “free meal” (or two) and enjoy that slice of pizza (or whatever is your favorite ‘poison’) on occasion, that relieves the pressure. Alas, you never even feel the urge to binge… be-cause

you HAD your pizza and the urge was satis-fied. Since the meal was planned and you kept the calories under control, it had little or no effect on your fat loss results.

This topic of conversation was prompted on the BBC radio show during a discussion about how the Pizza business was doing during the recession and about efforts to stem the growing obe-sity crisis in the UK.

Earlier last month, The Food Standards Agency in the UK started negotiating with UK food, pub and sandwich chains to display calories on their menus to try to provide education about health-ier options for consum-ers who eat out fre-quently.

The move is similar to one made in New York City last year, where restaurant chains that have more than 15 locations must print calories on the menus. According to an article in the British Medical Journal, this has resulted in an average re-duction of 50-100 calories for each food or-der. Not much, but at least it’s something.

In the case of pizza, a 2.2 ounce thin-crusted slice of cheese pizza could have as little as 190 calories. One slice of “meat lover’s” pizza, on the other hand, could set you back almost 500 calories! If you knew the differ-ence, would it change what kind and how much you ate?

I’m totally in favor of posting calories on menus, despite the critics who say it won’t

make a difference. I think anything that raises calorie awareness is going to affect

behavior in a positive way and help make for better food decisions. Whether it should be mandatory by law is debatable. I say,

let the restaurants decide and then let the marketplace sort itself out.

I would be more likely to recommend or sup-port the restaurants who opted to post calo-ries, increase their range of healthy choices… and on that rare occasion, have a CEO who actually says, “Eat my food, but

not too much!!”

Now, if we can only get those Mcdonalds’s execs to say the same thing!

Train hard and expect success,

Tom Venuto

Fat Loss Coach

www.BurnTheFat.com

P.S. No relation to Venuto's Pizza, hahaha

Stop Cravings and Stop Binge Eating: Advice from a Pizza Man By line: By Tom Venuto - continued - www.burnthefat.com

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition re-searcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supp-lements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabo-lism by visiting:

www.burnthefat.com

Which Turbulence Training Workout Should I Use? By: Craig Ballantyne, CSCS, MS

www.TurbulenceTraining.com

Seite 8 W O R K O U T & T R A I N I N G

With Turbulence Training for Fat Loss, there are a lot of workouts to choose from. So why did I create so many fat burning pro-grams? Because you need to have variety in your workouts to keep on boosting your metabolism, and burning fat month after month. If you did the same workout program for 3 months straight, your results would screech to a halt after 5 or 6 weeks. With the Turbulence Train-ing fat loss program, you will be able to change your workouts every 4 weeks. Each time you do that, you'll kickstart your fat burn-ing and your metabolism to a new level. You must change your workout every 3-4 weeks. Unfortunately, with so many Turbulence Train-ing workouts, people often ask, "Which program should I start with?". So here are the fat burning guidelines you need to get the most out of Turbulence Training no matter what your fitness level... 1) The Best Program for a Total BEGINNER Overweight, sedentary be-ginners should start with the Introductory Program in the main Turbulence Training for Fat Loss manual.

If you haven't been doing any exercise, you must start there. No exceptions. The bodyweight exercises will prepare your muscles for all future workouts, and will prevent the overuse injuries people usually get

when they start a high-volume cardio program (which is the worst thing an overweight person can do for weight loss). 2) The Best Program for an

Experienced Lifter Who Has NOT Exercised in the Last 4 Weeks Please start with the Inter-mediate Workout from the main Turbulence Training for Fat Loss program. BUT NOTE: Do only ONE SET per exercise in each workout in the first week. This will prevent you from being excessively sore from the exercises, which can

occur when you have been away from exercise for so long. 3) The Best Program For ADVANCED Fitness & Fat Loss I suggest you start with the "Original Turbu-lence Training

Workout" from the main Turbulence Training for Fat Loss manual. Work your way through each following three ad-vanced workouts in the manual.

Upon completion of the Tur-bulence Training for Fat Loss workouts from the main manual, you can move onto the bonus work-outs in this order: A) If you are a women that wants to put the final touches on a female physique, use the Turbulence Training for Women workout.

B) If you are a man that wants to build muscle, use the TT for Muscle program. C) If you want to keep burn-ing fat, move to the DB-BW Fusion Workout. D) Follow that with the 30-Day Advanced Fat Loss program. E) And finally, finish with the Advanced Fusion Fat Loss 4-Week Program. At any time you are travel-ing or want a break from the dumbell workouts, you can use the beginner, intermediate, or advanced bodyweight program from the Original Bodyweight 4-Week TT workout. Sincerely, Craig Ballantyne, CSCS, MS Author, Turbulence Training

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

Have you tried everything under the sun to get a flat stomach, only to come up disappointed? Have you fallen prey to all the gim-micks, fad diets and shame-less infomercials promising you that elusive flat stomach that you desire? Well fret no more, I'm going to let you in on the two ‘secrets' that will help you shed unwanted fat and reveal your toned, flat stomach once and for all. The first secret for a flat stomach is eating suppor-tively. While this doesn't seem like a secret at all, most women get this wrong in spite of their best – but misguided – efforts. Women have fallen prey to low-fat, low-carb, Hol-lywood, grapefruit, South Beach and every other over hyped diet that marketers can dream up, all in hopes of shedding those unwanted pounds. But eating suppor-tively is isn't about dieting or deprivation; it's about mod-eration and balance. While cutting carbs or fats out of your nutrition plan might give you a temporary loss of a couple of pounds, it's typi-cally followed by a drop in metabolism and a weight gain of more than you lost in the first place once you go back to your old eating hab-its. So what is eating suppor-tively? Eating supportively is having protein and carbohy-drates at every meal. It's grazing on 4-6 meals or snack each day instead of missing meals and then gorg-ing yourself. It's enjoying a healthy breakfast and not drinking your calories. But

most of all, eating suppor-tively is enjoying the foods you love in moderation in-stead of in excess. If eating supportively is the first secret to a flat stomach, then what's the second? The second flat stomach secret is resistance training. Unfortu-nately, just as fad diets have stood in the path of women achieving the flat stomachs they so desired, so have the myths of spot reduction and cardio being the best method for fat loss. Late night info-mercials have long promoted gadgets that promised to spot reduce those trouble spots that women struggle with and sucked us in with testimonials from fitness models that un-doubtedly picked up a nifty paycheck for endorsing their wares. But spot reduction is a myth. Think about it – have you ever met someone with a flat stomach and fat arms? Didn't think so. If spot reduc-tion was possible then un-doubtedly one of these happy customers would have toned and tightened their stomach, yet kept their flabby arms. The other myth that has led women astray is the belief that cardio is the best solu-tion for fat loss. Treadmill manufacturers have sold the virtues of the ‘fat burning zone' and led us to believe that we could plod along on a treadmill watching Oprah and before long a flat stomach would be ours. These two myths have diverted us from the path of what really does work – resistance training. Resistance training is a flat stomach's best friend be-cause not only does an effec-tive resistance training ses-sion burn plenty of calories

while you're doing it, but it keeps you're metabolism revved long after you're done. One recent study showed that you're metabo-lism would stay elevated for over 36 hours after a resis-tance training session. Try to get that out of an aero-bics class. And there's another benefit of resistance training when it comes to getting a flat stom-ach. The lean muscle that you gain will raise you're rest-ing metabolic rate and help you burn more fat all day long, each and every day. There you have it, two ‘secrets' that are guaranteed to boost your metabolism and give you that flat stomach you've been longing for. So ditch the diet books and the aerobics classes and start eating supportively and resis-tance training. Before long that flat stomach will finally be yours.

About the Author

Holly Rigsby is a nationally recog-nized women’s fitness coach, certi-fied personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to http://www.fityummymummy.com to get your FREE copy of her special re-port: "The Five Ways To Boost Your Metabolism."

Two Flat Stomach Secrets For Women By Holly Rigsby, CPT www.FitYummyMummy.com

9 W O R K O U T & T R A I N I N G

It may seem like a trivial issue that could be easily overlooked, but giving your body a proper sleep every night really is an impor-tant step in setting the wheels for maximum mus-cle

growth into motion. If you really want to see the most dramatic changes in your body over the shortest pe-riod of time possible, a restful, quality sleep every single night is a must. What makes a proper sleep so important? Well, let’s simply take a look at what hap-pens when you DON’T get a proper sleep each night… 1) Mental focus will decline. One of the biggest problems with sleep dep-rivation is the effect that it will have on your mental state. Studies have shown that just a single night with insufficient rest will have a significant negative impact on your mental focus and willingness to perform difficult tasks. Putting forth an all-out effort every time you enter the gym is one of the primary keys to building muscle fast, and in order to do so you must remain mentally sharp at all times. 2) Physical performance will suffer. Not only will sleep deprivation have a nega-tive impact on your state of mind, but it will also have physical consequences as well. Without a proper sleep, your strength levels will decrease and you'll end up using less weight and/or performing fewer reps than you would normally be capable of. Your bottom line muscle gains are ultimately determined by the steady increases in poundage that you are able to make on all of your exercises, and keeping your strength at top levels is critical in achieving this as quickly as possible.

3) Recovery will be interrupted. As you are probably already aware, your muscles do not actually grow while you are

IN the gym. Rather, they grow while you are OUT of the gym eating and resting. The time that you spend sleeping is one of the primary periods where the recovery and remodeling of damaged muscle tissue takes place. Not only do your muscles require re-covery time, but your central nervous sys-tem, joints and immune system need rest too. 4) Hormone levels will be compromised.

Depriving your body of sleep will have a negative impact on some of the most impor-tant muscle building and fat burning hor-mones circulating in your body. I’m talking specifically about cortisol, testosterone, growth hormone and insulin.

Simply put, sleep deprivation has a negative impact on every single one of them...

a) Cortisol - A catabolic stress hormone that increases abdominal fat storage and stimu-lates the breakdown of muscle tissue for use as energy.

Studies have shown that insufficient sleep will cause the body to release higher amounts of this hormone.

b) Testosterone - The most important hor-mone when it comes to building muscle. The higher your levels of testosterone, the more muscle you can build.

Sleep deprivation measurably lowers testos-terone levels.

>> continued >>

4 Reasons Why Sleep Deprivation Will Inhibit Your Muscle Gains By Sean Nalewanyj - Natural Bodybuilding Expert & Best-Selling Fitness Author

www.MuscleGainTruth.com

10 M U S C L E G A I N S

4 Reasons Why Sleep Deprivation Will Inhibit Your Muscle Gains - continued - By Sean Nalewanyj - Natural Bodybuilding Expert & Best-Selling Fitness Author

www.MuscleGainTruth.com

Seite 11 M U S C L E G A I N S

c) Growth Hormone - Regenerates the body and plays a large role in building and maintaining muscle.

The time that you sleep is also the time when your body experiences a natural surge in growth hormone levels. If you fail to get a

proper rest at night this hormonal surge will be compromised.

d) Insulin - Responsible for the uptake of important nutrients into your body cells.

Sleep deprivation can result in an increase in your body's insulin resistance levels. This means that your body will have to re-lease higher-than-normal amounts of this hormone to compensate. This can lead to excess fat storage, diabetes or heart dis-ease. So, just how much sleep is enough? As with most things, it’s certainly an individ-ual factor and varies from person to per-son. As a general guideline though, I would recommend that everyone out there strive to get a minimum of 8 hours of sleep every single night. If you feel that you require more than that, sleep for 9 hours or for even longer if you need to. The bottom line is to get enough sleep each night so that you feel 100% rested and energized throughout the day. If you regularly feel fatigued and sluggish, then increasing your sleeping time is a must. In terms of building muscle size and strength, proper amounts of sleep will: - Increase your mental focus and energy - Improve your strength - Allow for proper recovery in between workouts - Lower cortisol levels - Increase testosterone - Raise growth hormone levels

- Decrease insulin resistance That should be plenty of incentive right there to start paying close attention to how much sleep you’re getting each night. See you in the morning!

Make sure to visit www.MuscleGainTruth.com for more win-ning muscle-building and fat loss strategies that you can begin incorporating into your program right away. You'll have the chance to instantly access my award-winning natu-ral bodybuilding program, "The Muscle Gain Truth No-Fail System", and sign up for my free 8-part muscle building email course. About The Author Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System". Learn how to build muscle and gain weight in just 24 minutes a day by visiting: www.MuscleGainTruth.com. Sean is also the owner and operator of the web's premier muscle building and fat loss support commu-nity, currently accepting new members at www.FitnessInnerCircle.com . Note to the reader: You are free to reprint and redis-tribute this article as long as the content is not altered in any way, the links remain live and the author re-source box (including this message) is left intact.

YouTube Video

10 Minute Workout for Weight Loss, Fat Loss & Muscle Gain Video

At Last! - 10 Healthy Eating Tips That WORK! By Dr. Kang-pang Chan

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How much time do you spend putting healthy eating tips into practice? Listen, I'm not kidding around, how many times during the day do you correct bad habits and place them with new ones? I'm telling you, it's a game of inches, and you've got to be willing to make significant changes. Sooner or later you're going to have to implement some healthy eating tips in order to get your body into shape and your health on the right track. You need balance.

But, how are you going to do it? How are you going to get healthy? How are you go-ing to change? This is probably the most challenging as-signment there is when it comes to figuring out the best healthy eating principles to ap-ply to your life. You see, I find the whole subject of healthy eating absolutely riveting. I am fascinated by what it takes to change eating habits and lose weight. By now you're probably wondering - what does it take to create a healthy eating life-style? That's the subject of this article today. What does your body really want? No doubt it wants to be fed when it's hungry, loved, and nourished. It doesn't want to be filled to the point that you feel like you are ready to pop. It wants to enjoy food, and feel good all the time.

And as you and I both know, good healthy eating tips are powerful. Eating healthy can cause you to drop exces-sive weight. Eating healthy can increase your energy. Eating healthy can assure that your body is getting all the nutrients it needs. Let's take a closer look at some riveting healthy eating tips you can use right NOW. 1. Let your bad snack choices bite the dust. Snacking is fact of life for most of us. 2. Get on the up and up and buy fresh foods as opposed to processed foods. 3. Take the bull by the horns and remove any junk food you have in your house. 4. Don't be excessive - leave extra salt, and sugar of the equation. 5. Be more careful about eating large meals and extra snacks before you got to bed. 6. Restore balance by designating only two places for meals in your home. 7. Command at least 30 minutes for each meal. 8. Be disciplined and savor each bite you take. 9. Trust you gut and avoid second helpings. 10. Don't dwell on always cleaning your plate. If you act now, the results will be astound-ing. Do whatever it takes to begin using these healthy eating tips as soon as possi-ble. Get ready for change. You are really going to like it. So, go get the Develop A Healthy Eating Habit advice at http://howtoloseweightquicker.com/you-should-develop-a-healthy-eating-habit here before you've gone astray too much on the path to health and fitness. Article Source: http://EzineArticles.com/?expert=Dr._Kang-pang_Chan

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