Nutrition Secrets for a flat, fat- free tummy

I’m often asked to pick my favorite “to do’s” when it comes to slimming the waistline. So here they are:

1. Cut Calories

Cutting calories is the key to maintaining a trim midsection. The only way to see a solid set of abs is in the absence of body fat. To achieve this goal a person must reduce calories. However, what I find is people go whole hog and drop caloric intake too much and too fast. When reducing calories make sure it is not too drastic. This slows your metabolism and allows you to store more stubborn fat. When you reduce calories and increase energy output the body will be forced to burn fat all over, not just in one area. I’m not saying to starve, simply drop the junk food and reduce calories by 10 to 15percent. That may mean cutting out the donuts.

2. Eat at Least Five to Six Small Meals Per Day

Small meals eaten frequently help to keep your metabolism high, allowing you to burn fat, even while you sleep. This approach is in vogue with many fitness authorities. The main reason is stoking the furnace within your body. The more you practice eating small meals more often, the more you will find body fat leaving your body. For more information on this check out “Burn the Fat Feed the Muscle” mentioned at the end of this manual.

3. Reduce Carbohydrate Intake at Night

Since the majority of carbs consumed are complex (slow release), tapering them off toward the end of the day will minimize the possibility of carb-to-fat turnover. This is a proven fact eat, carbs at night and you will gain body fat. Think about it, if you eat late are you ever hungry in the morning? No! Blood sugar levels are still above average. So what happens? You do not eat a good breakfast …and poof you eat like a hog at lunch so you’re not hungry again until late at night….and the cycle continues over and over.

4. Eat a Healthy Serving of Fiber with Meals

Fiber helps with the digestion of protein, carbs and fat. It is the key to burning the sugar from carbs making muscles leaner. Adding fiber to your diet is one of the best things you can do. Also, anything containing fiber is usually going to be low in calories (i.e. vegetables). Get as much of this stuff as you possibly can. Fiber is necessary for a balanced nutritional plan. Continue reading Nutrition Secrets for a flat, fat- free tummy

Accelerate Fat Burning

Accelerate Fat Burning

Increase metabolism with super-sets for extra fat burning and blasting. Doing super-sets will increase the rate at which you can burn calories by as much as 13 %. Super-sets are a series of exercises done back to back, or one after the other with no rest period in between.  If done properly this exercise sequence can keep your body burning calories up to 16 hours later.

Do Squat Jumps over a 12 inch step with a T Push Up.

Do them each for 30 seconds one after the other then rest 1 minute and repeat 3-4 units

In this article I will give you a simple and easy to follow methods on how to accelerate fat burning.

Drink Lots of Water

You have probably heard it a million times that drinking water is very important. Water has multitudes of benefits and it also increases the muscle build up in the body and your overall appearance.

Water Increases your strength and performance in the gym

Study has shown that dehydration, even the slightest amount of it can cause a decrease in your strength and physical performance greatly. Actually a 3% drop in your body’s water content will lead to a 15-20% decrease in the muscle contractions. When undergoing intense training sessions, it is very important that your strength and energy levels are very high.

Water Helps in Injury Prevention

When you train hard in the gym over a long period using whatever equipment available, stress can be put on your joints and connecting tissues. Water helps fight and alleviate this by lubricating the joints for easy movement and for the formation of a protective layer around them.

Water Increases Fat Burning Metabolism

The liver has one of the roles of metabolizing fat in the body. The liver also helps the kidney flush out toxic substances through urine. When you decrease your water intake, this causes the liver and kidney to work extra hard to clear this out and it can be of course a strain to them. A decrease in water will cause a decrease in fat burning.

Super Setting Workouts

Using super sets in a workout is beneficial in accelerating fat burning. If you are ready for change then super-sets will do it for you alongside with plenty of water.

Brief Exercise Reduces Impact of Stress on Cell Aging, Telomere Study Shows

Brief Exercise Reduces Impact of Stress on Cell Aging, Telomere Study Shows

ScienceDaily (May 26, 2010) — Exercise can buffer the effects of stress-induced cell aging, according to new research from UCSF that revealed actual benefits of physical activity at the cellular level.

The scientists learned that vigorous physical activity as brief as 42 minutes over a 3-day period, similar to federally recommended levels, can protect individuals from the effects of stress by reducing its impact on telomere length. Telomeres (pronounced TEEL-oh-meres) are tiny pieces of DNA that promote genetic stability and act as protective sheaths by keeping chromosomes from unraveling, much like plastic tips at the ends of shoelaces.

A growing body of research suggests that short telomeres are linked to a range of health problems, including coronary heart disease and diabetes, as well as early death. Source.

How To Gain Muscle And Lose Fat At The Same Time

“How can I gain muscle and lose fat at the same time?” That’s right up there
with “How do I get six pack abs” as one of the most frequently asked fitness
questions of all time. The problem is, when you ask it, you get all kinds of
conflicting answers – even from experts who are supposed to know these things.
So what’s the deal? Is it really possible to lose fat and build muscle
simultaneously?

Short answer: Yes, you can gain muscle and lose fat at the “same time.”

Long answer: It’s difficult and it’s complicated. Allow me to explain…

First we have the issue of whether you really lose fat and gain muscle at the
“same time.”

Well, yes, if your definition of the “same time” is say, a month or 12 weeks.
But in that case, you’re probably not gaining muscle at the “same time”
literally speaking, as in, right now this very moment you are reading this, or 7
days a week, 24 hours a day for months in a row.

The best explanation for what’s really happening is that you alternate between
periods of caloric surplus (anabolism) and caloric deficit (catabolism) and the
net result is a gain in muscle and a loss in body fat.

You see, if you stay in a calorie surplus, it’s the body’s natural tendency for
body fat and lean body mass to go up together. And if you stay in a calorie
deficit, it’s your body’s natural tendency for body fat and lean body mass to go
down together.

There may be exceptions, but the general rule is that it is very difficult to
gain muscle and lose fat at the same time – the mechanisms are mostly
antagonistic to one another. When it does happen, it’s almost always the result
of “unusual conditions” – I call them X factors.

The 4 X-Factors

The first X-factor is “training age” . Ever hear of “newbie gains?” The less
trained your body is and the further you are from your genetic potential, the
easier it is to gain muscle. The reverse is also true – an advanced bodybuilder
with 20 years experience would be thrilled just to gain a few pounds of solid
dry muscle in a year!

The second x factor is muscle memory. It’s easier to regain muscle you’ve lost
than it is to gain new muscle in the first place (ergo, the fat out of shape
semi retired bodybuilder who starts training again and blows up and gets ripped
“overnight”).

The third X factor is genetics (or somatotype). Ever heard of the “genetic
freak?” That’s the dude who sprouts muscle like weeds even when he’s on the
“50-50 diet” (50% McDonald’s and 50% pizza)” and he never gets fat. (That dude
chose the right parents!)

The fourth X factor is drugs. It would stun (or sadden) you if you knew how many
people take performance and physique-enhancing drugs. I’m not just talking about
pro bodybuilders, I’m talking about “Joe six pack” in the gym – not to mention
those fitness models you idolize in the magazines. How did they get large muscle
gains with concurrent fat loss? Chemicals.

I’m not a gambling man, but I’ll place a wager on this any day: I’ll bet that in
99% of the cases of large muscle gains with concurrent large fat losses, one or
more of these x factors were present.

That’s not all! There are actually 5 more X factors related to your body
composition and diet status (the X2 factors). But I’ll have to talk about those
later.

So you’re not a beginner, you don’t take roids, you’re not a genetic freak and
you have no muscle memory to take advantage of. Are you S.O.L? Well, I do want
you to be realistic about your goals, but…

There IS a way for the average person to gain muscle and lose fat at the same
time.

The Secret: You have to change your “temporal perspective!”

Traditionally nutritionists and fitness pros have only looked at calorie balance
in terms of 24 hour periods. At midnight, you could tally up the calories like a
shopkeeper closing out his register, and if the balance were positive, you’d say
you were in a surplus for the day. If the balance were negative, you’d say you
were in a deficit for the day.

But it’s entirely possible that you might pass through periods of “within-day”
surplus where you were in a highly anabolic state (for example, you eat the
biggest, highest carb meal of the day after your workout), and you were in a
deficit the rest of the day.

If you did intense weight training, and you timed your nutrient intake
appropriately, Isn’t it possible that you could gain a small amount of muscle
during those anabolic hours, while losing fat the rest of the day? Granted it
might only be grams or ounces – but what if you kept that up for a week? A
month? Three months?

As you pan out and look at the bigger picture, what if most days of the week you
were in a deficit for the entire day, and on some days you were in a surplus? If
so, then isn’t it possible that over the course of the week, you’d have a small
net gain of muscle and loss of body fat a a result of the caloric fluctuation?

These within-day and within-week phases are called microcycles and mesocycles.
If you also had a primary goal with a longer term focus of several months, say
12 weeks or 16 weeks, that would be a macrocycle.

What I’ve just described is nutritional periodization. Some people call it
cyclical dieting. it’s where you manipulate your calories (primarily by
fluctuating carbohydrate intake, hence (“carb cyclin”) in order to intentionally
zig zag your way through periods of surplus and deficit and create specific
hormonal responses.

The end result: muscle gain and fat loss during the same time period!

I know that someone out there is having a hissy fit because I’ve only talked
about calories: deficits and surpluses. Rightfully so. Calories matter but
there’s more to it than calories – most importantly, hormones and “utrient
partitioning.”

If you’re in a calorie deficit you are going to pull energy from your body.The
question is: From WHERE? If your hormones are out of whack and you’re eating
crap, you could lose more muscle than fat in a deficit and gain almost pure fat,
not muscle, in a surplus!

But WHAT IF you could manipulate within day energy balance, use nutritional
periodization AND control your hormones with food and lifestyle strategies?
AHA! NOW you can see how concurrent muscle gain and fat loss are starting to
look possible!

Make no mistake – concurrent muscle gain and fat loss is a difficult goal to
achieve. The good news: difficult does not mean impossible. Or as George
Santayana said, “The difficult is that which can be done immediately, the
impossible, that which takes a little longer.”

The Holy Grail Body Transformation Program: How to Gain Muscle and Lose Fat at
The Same Time Click Here to Get THE HOLY GRAIL!

You can learn more about gaining muscle and losing fat at the same time in Tom
Venuto’s new e-book called, “The Holy Grail Body Transformation System.”

You’ll learn all about nutritional periodization, cyclical dieting, hormonal
manipulation, within day energy balance, nutrient partitioning, AND the all the
X factors, including the 5 “2-Factors” – which are the keys to gaining muscle
and losing fat at the same time.

You’ll also get Tom’s new “TNB” training system, as seen in Men’s Fitness
magazine (the complete, expanded version that Men’s Fitness didn’t have room to
print).

At the moment, The Holy Grail ebook is not for sale separately and there are
only two ways you can get it.

From now until Midnight (PST), May 13th, 2010, you can get a copy of the Holy
Grail Body Transformation program ebook for FREE when you purchase the Burn The
Fat, Feed The Muscle e-book from this web page: www.BurnTheFat.com

The other way you can a a copy is by joining the Burn the Fat Inner Circle at:
http://budurl.com/innercirclememeber

After May 13th, 2010 at midnight PST The Holy Grail will be taken off the market
for a period of time while Tom is collecting case studies and getting feedback
from users, to include in the final edition – which WILL be released for sale
separately later this year.

Visit the Burn The Fat website now and jump on this deal while you still can.
http://budurl.com/gettheholygrailnow

David Grisaffi

About The Author

David Grisaffi majored in physical education and is a certified high
performance exercise kinesiologist with the prestigious CHEK institute.
David holds a total of 6 certifications, he is a high school wrestling
and baseball coach as well as an independent trainer and strength coach,
known especially for his work with professional boxers and golfers.
David is the author of Firm And Flatten Your Abs an online best seller
which teaches you how to lose body fat and develop ‘six pack abs’ while
improving strength, function and athletic power at the same time. You
can contact David or learn more about his programs at
http://www.FlattenYourAbs.net

Postnatal women benefit from exercise: new study

In a world first study of its kind, 161 postnatal women with no previous depressive symptoms were divided in two separate groups to test the effect of a physiotherapist-led exercise and education program on wellbeing.

The experimental group received an eight-week “Mother and Baby” program, including specialized exercises provided by a women’s health physiotherapist combined with parenting education.

In the second group, “Education Only” participants only received the written educational material.

The participants of both groups were assessed for psychological wellbeing (using the Positive Affect Balance Scale), depressive symptoms (using the Edinburgh Postnatal Depression Scale) and physical activity levels at baseline, after completing the program at eight weeks and then four weeks after completion.

Study coordinator, Ms Emily Norman of the University of Melbourne’s Physiotherapy Department and women’s health physiotherapist at the Angliss Hospital, Ferntree Gully, Melbourne says, “There were significant improvements in wellbeing scores and depressive symptoms in the “Mother and Baby” group compared with the “Education Only” group over the study period.”

“This positive effect continued four weeks after completion of the program,” she says.

“The number of women identified as “at risk” for postnatal depression pre-intervention was reduced by 50% in the Mother and Baby group by the end of the intervention.”

Professor Mary Galea, of the University’s Physiotherapy Department and senior author of the study says, “By improving new mothers’ wellbeing, this physiotherapy-based program has been shown to have a real impact on reducing the risk of PND.”

“However, further study is needed to explore whether the intervention effects and improved well being are maintained beyond the first three months,” she says.

Postnatal Depression is a major health issue affecting up to 13% of all new mothers throughout the world, with most cases commencing in the first three months of the postnatal period.

The study was published in the March issue of Physical Therapy, the scientific journal of the American Physical Therapy Association. Source.

You can really see the difference if you use the Firm and Flatten Your Abs Program

New data on benefits of exercise, from Switzerland and Denmark

A just published research experiment on inactive men with high blood pressure shows that just 3 months of soccer practise twice a week causes a significant fall in blood pressure, resting pulse rate, and percentage of body fat, and is more effective than the doctor’s usual advice on healthy diet and exercise. Other parallel experiments on both women and men further demonstrates that a regular game of soccer affects numerous cardiovascular risk factors such as maximal oxygen uptake, heart function, elasticity of the vascular system, blood pressure, cholesterol and fat mass far more than e.g. strength training and just as much if not more than running.

Each of the experiments was controlled randomized studies where the soccer groups were compared to other exercise groups and inactive controls. The soccer experiments are part of a large-scale research project on soccer and health carried out at the University of Copenhagen, four Danish University Hospitals, the Swiss Federal Institute of Technology and the Schulthess Clinic in Zurich.

Project Leader and Associate Professor at the University of Copenhagen Peter Krustrup recaps the results: “Our research shows that soccer is a versatile and intense form of exercise that provides a positive effect on cardiovascular risk factors in a large group of untrained adult men and women,” and continues: “Based on the results, soccer can be recommended as part of the treatment for high blood pressure and as broad-spectred prevention of cardiovascular diseases.”

More of New data on benefits of exercise from Switzerland and Denmark

Exercise Aids Cognitive Function

Almost any amount of moderate physical activity in mid- or late life reduced the odds of mild cognitive impairment by 30% to 40% in an ongoing cohort study, researchers reported.Men and women derived similar benefit, which was limited to moderate exercise — not light or vigorous physical activity, investigators wrote in the January Archives of Neurology.

“Our findings contribute to the growing body of literature that indicates the potentially beneficial relationship between physical exercise and cognition,” Yonas E. Geda, MD, of the Mayo Clinic in Rochester, Minn., and colleagues concluded. “A future population-based cohort study is needed to confirm whether physical exercise is associated with decreased risk of incident mild cognitive impairment.”

Meanwhile, a small, separate interventional study described in the same journal showed that six months of high-intensity aerobic exercise was associated with significant improvement in executive function in older women at increased risk of cognitive decline, but not in older men.

Mild cognitive impairment confers a five- to 10-fold increased risk of dementia compared with normal cognition. Observational studies have shown that physical activity may protect against dementia and Alzheimer’s disease, and some evidence suggests that exercise for individuals with mild cognitive impairment offers some protection, too, the authors wrote.

Geda and colleagues continued exploration of the association between physical activity and cognitive impairment with an evaluation of the effect of physical activity in midlife, approximately the age of onset for mild cognitive impairment. Data for the study came from the Mayo Clinic Study of Aging.

The study included 1,324 participants who completed a standardized questionnaire about physical activity. Their median age was about 80, and none of the participants exhibited signs of dementia at baseline.

Investigators assessed the frequency and intensity of physical activity as reported by each participant.

  • Light exercise: bowling, leisurely walking, stretching, slow dancing, and golfing using a cart.
  • Moderate exercise: brisk walking, hiking, aerobics, strength training, swimming, tennis doubles, yoga, martial arts, weight lifting, moderate use of exercise machines, and golfing without use of a cart.
  • Vigorous exercise: jogging, backpacking, bicycling uphill, tennis singles, racquetball, skiing, and intense or extended use of exercise machines.

The neuropsychologic evaluation consisted of nine tests that assessed memory, executive function, language, and visuospatial skills. Continue reading Exercise Aids Cognitive Function

Major Keys to Golf Conditioning Success

A few weeks ago I was asked to do a special golf conditioning seminar at a very popular natural health food supermarket.  This seminar attracted quite a crowd.  Of the main reasons there was so much interest is because core conditioning can do such remarkable things for your golf game. Every golfer wants to play better.  This desire is a common thread running from professional golfers touring on the PGA circuit to the amateur beginner at your local public golf course.  For many, golf is a chance to relax, relieve stress, do some business and get some exercise.  Regardless of why someone plays golf or what level they play at, the desire to lower one’s personal score is present in every recreational and professional golfer I’ve ever met.  You’re about to learn how to improve your score quickly and easily by leveraging the 2 major keys to golf conditioning success.

First, In case you’re not familiar with me, my name is David Grisaffi and I’m a corrective exercise kinesiologist, certified lifestyle coach and a certified golf biomechanics expert. From years of training golfers at every level, I’ve discovered the two most overlooked secrets in improving your golf scores and they’re not what you think.

The most common methods to achieve better golf performance are a combination of professional lessons and more practice.  Although this approach seems logical, it’s the very reason why many golfers end up with overuse injuries in the wrist, shoulder and most commonly, the lower back. Few golfers associate the need for improved physical conditioning with the quest for improved performance.  However, physical conditioning and an improved golf game are tied so closely together they are intertwined with and inseparable from lessons given by a good PGA professional.

The most important tool in your golf game is your body and what kind of physical condition it’s in. Many professional golfers have taken up core conditioning and golf fitness because they need to improve their game, but this was especially true after Tiger Woods showed up on the scene bigger, stronger and physically better than the rest.  Since then, almost all golfers have looked into, if not already started, a core conditioning program. In fact, if you’re not on a golf conditioning program yet, you are in the minority. Continue reading Major Keys to Golf Conditioning Success

Take The Back Pain Out of Your Workout

David Grisaffi

As a Certified Corrective Exercise Kinesiologist, I receive e-mails daily asking me “How do I workout without back pain?” or “How can I prevent back pain during my workouts?”. The answer to both questions is the same and it is a very simple answer. Strengthen your core!

This answer can actually kill three birds with one stone. You can eliminate lower back pain, prevent lower back pain from coming back, and get six pack abs. “What is this miracle cure?”, you ask. An abdominal exercise routine that includes full flexion and extension that also incorporates transverse movement during the exercises.

If you are reading this article, your probably already understand the basics of a strong core. I bet you have crunched ’til the cows came home. That only works the rectus abdominis. It will show some results for six pack abs, but it is only one part of the muscle groups that have to be strengthened to solidify your core. By adding transverse rotation to your crunches you can work the internal and external obliques so that you have a nice frame to go around that six pack.

A soft core increases the pressure on the spine during exercises that require twisting or bending. That increased pressure is one of the main causes of lower back pain during your workouts. That lower back pain will cause your body to subconsciously adjust your stance during your workouts. This altered stance will, in turn, wreak havoc on your joints and minimize the effectiveness of your workout. Essentially, you will be doing more and gaining less because your stance is incorrect. That is where I can help you with my expertise as a Certified Corrective Exercise Kinesiologist and being C.H.E.K Certified.

Professional sports stars all know the importance of a strong core in improving distance in golf, baseball, and football. Professional runners understand that a strong set of abdominals will reduce the shock on your hips and spine. All of theses athletes know that being pain free increases their performance and allows them to have a comfortable lifestyle outside of work.

Several of those same professional athletes have bought my e-book “Firm and Flatten Your Abs” and used it with great results. My book is not for pros only. Anyone can use it to gain core strength and six pack abs.

Before you start any exercise routine,or if you suffer from lower back pain, please consult an Certified Corrective Exercise Kinesiologist or your health care provider. You are more than welcome to contact me by e-mail at david@firmandflattenyourabs.net or simply download my book at the same site and you will find over 40 great abdominal exercises to help you strengthen your core to eliminate your lower back pain and get a set of six pack abs.

Exercise: For Life Extension

By David Grisaffi

Each of us would like to extend our lives, have more fun and enjoy the process. There are many ways to enjoy ourselves such as dinning out with friends, playing a round of golf or perhaps lying in a mud bath at spa. We all enjoy these exciting times and would love to have them last as long we can. My number one factor to achieving this success: Exercise!

To enjoy life, be active and keep up a good pace we all need to exercise in some form almost daily. Exercise can extend your life by many years. It helps you feel, look and function better for a longer period of time. It improves vitality, increases circulation and strengthens the heart which cuts you chances of heart disease or stroke.

It also helps you control your weight. So the faster you start a program the better benefit you will gain as you age. I suggest doing some daily activities such as walking, biking or light jogging. Once you feel good about what you are doing add some weight training to your routine.

Take control of your life now and reap the benefits later. If you want a go into later life more active and less dependent take responsibility for your health. If you smoke stop right now! If you need to lose a few pounds (most of us do) do it now! Eat more vegetables and fruits (preferably organic). Drink less alcohol and get more sleep.

You body was designed to move. So let’s get it moving. The old saying goes “use it” or “lose it”.

Here is a little more information on what you can do to help extend you life:

Do aerobic exercise at least 4 times per week for 30 minutes. Your heart and lunges will love you for it. You need to push yourself a little harder each week or so. The muscles in you body need to get out of there comfort zone once in a while. So work in interval patterns. Such as warm up 5 minutes then go hard for 2 minutes slow down for 2 then repeat for 3 to 4 times and cool down for 5 minutes. This also works great for losing weight also.

By adding exercise to your lifestyle your muscles will remain more flexible, become stronger and your joints will become more stable. This is a great way to extend you life and you will enjoy the process.

David Grisaffi

Visit my site at http://flattenyourabs.net for more information about my new book

Firm and Flatten Your Abs