Rest and Revitalize for Superior Health

Vacation season is in full swing.  Whether you are traveling to the mountains or the beach, it’s the time of year when many of us start planning for a much needed break from the daily grind.

When you think of getting fit, resting is probably not the first thing that comes to mind.  It is true that becoming healthy and fit involves work.  It involves lots of effort and sweat and determination.  But it also involves taking time to rest and relax.  To reach your goals, you need balance:  both hard work and R & R.

Dangers of over training

In our enthusiasm to lose weight and get fit, it is tempting to focus so hard on effort that we overwork ourselves.  But this is unwise, because it brings undesirable consequences such as:

  1. Burnout. If you exercise too much with no breaks, you will likely experience burnout.  And this can be deadly as far as your goals are concerned.  Burnout leads to loss of motivation, and loss of motivation leads to giving up. Intense exercise day in and day out can lead to feelings of resentment toward your exercise times.  You may become sick of it.  A sign that you may be heading toward burnout is if you begin dreading your workout sessions; a change in attitude is often one of the first signs that you are losing momentum.
  2. Injury risk. Overtaxing your body with too much exercise and insufficient rest can lead to injuries.  During exercise, your body naturally experiences stress, strain and micro-injuries.  When you rest, these micro-injuries heal; this leads to improved strength and greater over-all endurance.  But if these micro-injuries do not have a chance to heal before you hit them with more exercise stress, they will give out and possibly succumb to extensive injury.  Moderation is the key, and moderation demands periods of rest and relaxation.
  3. Decreased life performance. An overworked and overtaxed body (and mind) simply gets tired.  And as you become more and more fatigued, you will become less productive not only in the gym, but also in your other responsibilities as well.  Your work, family and social life will suffer if you do not listen to your body and mind and give them some time off.

Tips for making the most of your vacation time

Taking time to relax each day is important, but so is taking a vacation each year.  There is nothing like getting away for a while to refresh your mind, body and spirit. No matter where you are headed for vacation, it’s okay to take some time off and simply relax and heal.  In fact it is crucial.

And if you choose to stay home this year on a stay-cation, be sure you really use that vacation time for all it’s worth.  You don’t have to leave home to relax, but you may find you have to work at it a little more.  Sometimes it is hard to relax when the daily to-do are staring you in the face!

  • Take some time by the pool. If the hotel you are staying at has a pool, be sure to take advantage of it.  There is something about sitting beside water that brings quick relaxation.
  • Sleep in. Vacation is the perfect time to let yourself get off schedule a bit and sleep later in the mornings.  Yes, you’ll have to readjust when life gets back to normal, but let your body sleep if it needs it.  Remember:  the point is healing and repair.
  • Sight-see during off hours. It’s hard to relax when you are jostled by people from all directions.  Fighting crowds tends to increase stress, not decrease it.  Pick your favorite attractions and try to visit during the least crowded times.  Staying calm is the key to getting the most out of your time off.


Holiday Guide:  How to Get Through the Holidays With No Regrets

BLACK FRIDAY SALE Offer Expires On Monday, 11/27/2017!

Let’s face it:  it is hard to stick to a healthy eating and exercise plan during the holidays.  Everywhere we turn there are tempting foods and drinks—from treats at office parties to our own traditional family favorites.  When you add in a busy schedule filled with shopping and get-togethers that make it tough to squeeze in exercise, you have a recipe for disaster as far as our scales are concerned.

The good news is that you really can get through the holidays without gaining weight.  It will take some effort, but you will thank yourself a thousand times when January 1st rolls around and you have no regrets!

Your Goal: Maintenance

In order to greet the New Year without tipping the scale, it is wise to try to maintain your weight during the next few weeks instead of trying to lose.   Remember:  you want to enjoy the holidays, not be miserable from deprivation.  This means that you will allow yourself occasional treats and splurges and keep the scale where it is rather than trying to actually decrease your weight.
There are several ways to accomplish this:
  • Don’t skip your workouts.  Even moderate intensity workouts can burn 300-400 calories per hour.  You need this calorie-burn to keep up with the richer food that you will be eating.  You will also be less likely to overeat if you have just sweated through a hard workout!
  • Eat breakfast.  People who eat breakfast consume fewer calories throughout the day than those who skip this important meal.
  • Keep a food diary.  Write down every single thing you eat—even if it is only one bite of shrimp cocktail.  It is a proven fact that keeping a food journal results in better weight control than not keeping one.
  • Monitor your hunger.  Never show up at a party or buffet ravenous—you will most certainly overeat.  Drink water and have a protein-filled snack (such as nuts or cheese) before arriving. This will help you to have more self-control around the temptations.
  • Weigh yourself twice each week. Normally it is not a good idea to step on the scale too often, but during the holidays it’s a great way to stay on track with your goals.  If you see the scale start to creep, you can immediately take steps to correct it, such as backing off your calories for a day or two, drinking more water and adding in a little more exercise.
  • Watch your portion size.  If you have an idea of how much food you are putting on your plate, you will be less likely to overdo it.  Take a look at the chart to familiarize yourself with portion sizes as they compare to your hand.
  • Deal quickly with leftovers. If you have unhealthy leftovers in your home, you are likely to indulge.  Don’t leave them sitting around.  Freeze them, give them away or toss them.  It’s not worth the temptation!
  • Check in with your future self.  Every day, speak to yourself from the future—say, from January 1.  Thank yourself for doing the tough work of self-discipline during these holiday weeks.  You might say something like this:
“Thank you!I feel great!I’m no heavier than I was in November, I’ve stayed on track with my exercise, my energy is incredible and I’ve got the momentum to spend the rest of the winter getting in even better shape before spring gets here!”
  • Go public.  Sound scary?  It’s supposed to!  Let others know what your current weight is and check in with them each time you weigh yourself.  That kind of intense accountability will give you will power when the cheesecake and fudge starts showing up at the office!

You can survive the holidays with no added weight gain.  Remember these tips and keep a vision of what you want to feel like on January 1 in mind.  It’s going to be a great holiday season!

Transformation Fitness Coaching NOW OPEN!

Mind Blowing Strength Gains and Explosive Fat Loss Are only Moments Away…

“Fitness Guru Personally Mentors You To Break Plateaus, Abolish Weakness, And Explode Your Physique Faster And Easier Than You Can Imagine!”

Whether You’re A Hardcore Gym Enthusiast Or Someone Looking To Shed A Few Pounds, I’ll Bet You’ve Never Seen Anything Like This.

From: David Grisaffi

Dear Ripped Abs Seeker,

Do any of these scenarios sound familiar?

You’ve tried countless weight loss methods/diets with little to no success.

You’re a workout fiend, but are searching for that next breakthrough that will set your body on fire.

You’re looking for that scientifically proven program that will reduce blood pressure, cholesterol, and improve overall health without having to spend all your time dieting and at the gym.

You’re obsessed about your physique and want your body to look incredible.

You realize you need a coach or mentor to become leaner and stronger but hiring a personal trainer is simply out of your price range.

You have questions and concerns, but no one to answer them.

You’ve tried what’s out there, and are ready for something different and unique, that’s proven to work.

You’re not alone…

In fact, I’m going to let you in on one of the dirtiest secrets in the fitness industry.

Transformation Fitness Coaching by David Grisaffi, CHEK Practitioner


Pooch Belly Syndrome Why Your Belly Bulges And What To Do About It

Q and A—–

Dear David,
I am 1.57m, 53kgs, Asian, 45 years old, 2 kids both Caesarian (and I am wondering if this has anything to do with my abdominal problem). My diet is fairly healthy, but I am not that strict because I love food, both healthy and sinful. I don’t binge and have a pretty good control over my cravings. I stir fry and eat a lot of veggies, rice, meat, fish, an enormous amount of fruit, not a lot of bread but when I do its whole grain. Not a lot of junk food either because I hate greasy food – maybe twice a year if at all. My food consumption is well within my daily quota of 2,200 calories per day, if not less. I hate breakfast, so I drink one serving of whey protein, a cappuccino, and one banana. For my workouts, I run, use an elliptical trainer because of my knees.

Sometimes I run sprints to get some aggression out of my system. My cardio ranges from 40 to 60 minutes, burning an average of 500 cals if I can believe the digital output, and I do an average of 3 hours cardio per week.

Then I do various strength training, mostly upper and mid body since I do a lot of running. I alternate so that I spend about 1.5 hours in the gym depending on the rest intervals. In conclusion, I think I have a sufficient deficit of 1500 calories per week at least.

The big question is: Why on earth can’t I seem to lose that bit of roll on my tummy or get my stomach looking flat? I am highly motivated. I like what I am doing and often come home feeling better than when I left.
Should I resign myself to the fact that two caesarian childbirths make it impossible to get a nice flat (not even thinking of ripped) abdomen again?
Babe K.

I read through your e-mail and noticed quite a few potential issues that might be contributing to your frustration with your abdominal area. If you address these issues properly, you may be pleasantly surprised with the change in your body fat level and especially the muscle development in your waistline. I thought that these were such important issues, that I am going to answer the question in detail for the benefit of all our readers.

Obviously, two C-sections does not help and can make things more challenging. One question I have is how much time was there between childbirths? If it was less than two years, the physical structures which contributed to childbirth may not have been repaired completely before they were asked to do it again.

After pregnancy, the body needs to normalize and it takes 9 months or more to get back into physiological balance. This balance is not just hormonally-related but also related to body weight, proper posture, and normal muscle tension. If all of these things are not in balance, you will tend to have inflammation that inhibits the inner (muscular) unit and you will have a higher incidence of the abdominal wall and inner unit dysfunction.

When you have a C-section, the abdominal wall is cut and the muscles are sewn back together. This creates scarring through all levels of your abdominal wall. This scarring contributes to the muscle’s inability to glide over the top of each other during muscle contraction. The net result is weakness and that contributes to the lack of stabilization.

This also could happen to the muscles of the pelvic floor after childbirth. When your inner unit and abdominal wall become dysfunctional, then your outer unit muscles which are used for movement (such as your gluteus maximus), 
become overused and will try to stabilize your pelvis and lower back. Also, when the pelvic floor is inhibited, the Transverse abdominis muscle (TVA) is lengthened and lordosis (lower back curve) begins to increase. This creates a short Psoas muscle and this can and does inhibit the gluteus muscles. If this sounds complicated, let me simplify everything I just mentioned by saying that an exercise program needs to balance muscles that may have become unbalanced. One way to do that is to include a lot of body movement on unstable surfaces such as a swiss ball. Another way is with special exercises for the inner unit.

Although this may seem like complicated or boring details to you, if you really want that flat and lean lower abdominal area and you can bear with me through some anatomy and physiology, I promise it will be worth the effort.

To get a stomach area that is flat, strong, stable and hard as a rock, you really need to understand what these “inner unit” muscles are all about. The inner unit is a group of deep muscles that provide the necessary joint stabilization for the spine. If the inner unit doesn’t activate your spine properly, your spine, pelvis and joint structures are placed under a lot of stress and this can lead to orthopedic injuries (and other dysfunctions like your lower abs “pooching” out, regardless of body fat levels).

The inner unit consists of the transverse abdominis, multifidus, the pelvic floor and the diaphragm. Research has shown that the inner unit muscles operate on a different neurological loop than other core muscles.

The Transverse abdominis (TVA) is the deepest, innermost layer of all abdominal muscles. Think of the TVA muscle as your body’s natural weight-lifting belt. When the TVA contracts, it causes hoop tension around your midsection like a girdle or corset. If the TVA muscle does not tighten up and work properly, acting as a girdle around your waist to stabilize your spine and pelvis, you are at much higher risk of injury (or dysfunction as in a protruding abdominal wall).

For example, you bend over to pick up the laundry basket and your TVA does not activate properly. The stress to the spine that follows eventually leads to the overload of the segmental (one-joint) stabilizers and POW! You back low back goes out and you’re in pain.

This happens because the segments of your spine tighten down but the gross stabilizer (the TVA) does not, leaving the spinal segments to work on their own. They cannot provide enough muscular strength at the segmental level to withstand such a movement. Now can you imagine lifting weights, a full suitcase off a conveyor belt or reaching overhead to pull down a heavy box of books? When the TVA does not work properly, the joints will begin early degeneration leading to many other types of orthopedic problems as well.

To activate the TVA, draw your belly button up and in towards your spine. This activation should be done before any bending over or reaching overhead, especially with heavy loads. A little trick is to get a string and tie it around your waist at the bellybutton level. Draw your abdomen up and in toward your spine as far you can, then let it out about three-quarters of the way and tie the string at that point. It should be tight but really not noticeable. If your TVA relaxes and extends your abdominal wall, the string will tighten up and you will immediately get feedback.

The next inner unit muscle you have to consider is the multifidus. This muscle lies deep in the spine spanning three joint segments. The multifidus provides joint stabilization at each segmental level. Each vertebra needs stiffness and stability to work effectively to reduce degeneration of joint structures.

The third set of inner unit muscles are the pelvic floor muscles. It’s important for the pelvic floor and the inner unit to work properly. In many cases, due to operations such as hernias, hysterectomies, and C-section childbirth, the inner unit muscles have been cut, reducing communication to these muscles. By doing some very simple, but very important exercises, you can re-establish communication between the nervous system and the muscles, tighten and tone the muscles, and prevent or reduce incontinence, leakage, and pelvic dysfunction.

You mentioned that you were doing “mid-body exercises,” however, if you’re not specifically working each of these three inner unit muscles, plus the diaphragm, your lower abdominal area will not achieve the strength or muscular look that you’re after.

You might be surprised to see that the primary exercises used to improve inner unit muscle activation are NOT the usual abdominal exercises you see in the magazines like crunches and sit ups. My Firm And Flatten Your Abs ebook is based on strengthening and developing not just the outer unit “six pack” muscles, but also these important inner unit muscles.

Let me share a few of these inner unit exercises with you:
– Four point transverse abdominis tuck
– Horse stance series
– Heel slides
– Pelvic Tilt
Click here for pictures and explanations of the exercises listed above.

In your situation, where you’re eating well, you’re training and you’re highly motivated, another condition could be a contributing factor in your abdominal area not looking like you want it to: It’s called visceroptosis.

Visceroptosis is a condition in which the internal organs have been compressed and displaced by poor posture and the enlarging womb from pregnancy, and this has a direct effect on inner unit dysfunction.

The displacement of internal organs can stretch the attachments which hold the stomach, liver, and kidneys in their proper place in the upper abdomen.

As a result, they are left suspended in a lower position. This produces a tendency for the inhibition of the inner unit. It also influences other structures such as blocking or squeezing of tubular structures, ducts, blood vessels, and nerves. This can lead to all kinds of problems such as indigestion, kidney problems, and constipation.

The long and short of all this is that your insides have to be in shape for your outside to be in shape and that requires exercises that most people are not doing. You could also look into other aspects of your workout schedule, especially your cardio training. At up to 60 minutes per session, you might be doing more cardio than you need. When cardio is overdone, muscle imbalances or injuries such as knee problems can occur. I would suggest alternating days of resistance and lower body strength exercise.

Keep in mind, your body can adapt very quickly to an exercise program as you get in better and better condition. When I was training Greg Haugen, the 4 X world champion boxer, I would have to adjust his exercise regimen every 21 days. If I didn’t, he would adapt and stop making progress. It’s especially easy for your body to adapt to aerobics. When you do too much aerobic exercise, your body becomes more energetically efficient.

As you run on the treadmill, it says you burned X amount of calories, but you’re really expending less energy at a given workload because you’re in better condition than you used to be.

So the question is, what is the alternative? One solution is to begi alternating some of your conventional steady state cardio with higher intensity interval training. Interval training is very challenging but very effective, not to mention time-efficient and it’s a good way to break a plateau if your body has adapted to conventional long duration, steady state cardio.

For example: run hard for one minute, reduce speed for two minutes, run hard for one minute, reduce speed two minutes, and so on. A great interval program I learned from Ori Hofmekler, author of the Warrior Diet is as follows:

Start jogging on the treadmill at the 7th level for one minute, increase it to the 8th level for one minute, increase again to the 9th level for one minute, place it to the 10th level for one minute, reduce it back to the 9th level for one minute, reduce it again today to the 8th level for one minute again, reduce it to the 7th level for another minute. Go up the pyramid and down the pyramid for 10 to 12 minutes. This burns a lot of body fat and stimulates metabolism.

After your interval program, then go on to do your regular resistance training for the entire body or do a simple circuit weight training program, depending on your goals and amount of time you have. Resistance training builds muscle and more muscle means you burn more calories and more body fat. Resistance training also elevates your metabolism for many hours after a training session.

Your diet may also be contributing to your abdominal frustration. Your diet seems very clean, but if you have a food intolerance to certain foods it will tend to bloat your lower intestines and contribute to the “pooch belly” syndrome. When gluten is one very common intolerance and tends to interfere with good digestion thus causing inflammation and bloating.

When someone has food sensitivities, it’s important not to eat foods from the same source until your immune system has had time to deal with the problem food. This keeps it from being overburdened and leads to a nicer looking body.

Try rotating your foods. Do not eat the same foods within a given 72 hour period. The simplest test for food intolerance is to eat your normal diet and ask yourself two hours after a meal, how do you feel. If you feel sluggish, mentally-clouded and lethargic, then the last foods you consumed may not match your body type. Each individual has a specific body type and metabolic type. As we have always heard, one woman’s fruit is another woman’s poison.

Also on the subject of diet, you mentioned you figure you have a 1500 calorie per week deficit. Over seven days that’s only a 214 calorie per day or just under 10% deficit. If you have a 2200 calorie per day maintenance level that would put you at 1986 calories per day. Although it’s not a good idea to cut calories too low, fat loss does boil down to calories in versus calories out and you might need to reduce your calories further. I’d recommend you journal your food intake to be sure or your caloric intake and then test the results of another 200-250 calorie per day decrease.

Last but not least: What is your stress level like? When your body is constantly stressed, losing body fat is extremely difficult. By reducing your stress level with such things as yoga, tai chi, and qi gong, you will dramatically improve your mental and physical wellness. Make sure that you’re getting a good amount of sleep, drink plenty of water, and eat as organic as possible Wow. I think this was the longest Q & A column I have ever written, but your question raised so many important issues and I know that so many people with similar situations will be reading this that I wanted to be thorough and cover as many bases as possible.

You now have a lot of ideas and suggestions to work with and some new exercises to incorporate into your abdominal/core routine. Still, having a flat, strong, functional and lean abdominal area is such a huge subject that it can’t be tackled in one column. If you want more information including many more exercises that work both the outer “six pack” muscles as well as the important, deep “inner unit” core muscles, then take a look at my e-book, Firm And Flatten Your abs at

David Grisaffi, C. H. E. K. II, CFT, PN

Corrective Exercise Kinesiologist II
Golf Biomechanic
Nutrition and Lifestyle Coach II

Lack of Sleep Linked to Weight Gain

by David Grisaffi
Food intake doesn’t explain extra girth, study finds.

Getting a decent night’s sleep apparently does more than provide
good rest — it seems to curb the number of pounds women put on as they
age, according to a new study.

Although the study didn’t show a definite cause-and-effect
relationship, there was a significant link between inadequate sleep
and weight gain said lead investigator Dr. Sanjay Patel. Women who got
only five hours of sleep a night, on average, gained substantially more
weight than those who routinely had seven hour’s worth of shuteye.

“We do know that sleep-deprived people generally pay less attention
to their health,” said Patel, an assistant professor of medicine at
Case Western Reserve University, in Cleveland. However, there’s no proof
that any one factor, from a poor diet to lack of exercise, accounted for
the weight difference, he said.

In fact, women who got seven hours or more of sleep actually ate
more than those who got five hour’s sleep. And the exercise habits were
about the same, too — although the group that slept a healthier seven
hours tended to exercise a little more, Patel said.

The women were part of the Nurses Health Study, which followed more
than 68,000 women for 16 years. They were asked to report their weight
and lifestyle regimen every two years. By the end of the study, women
who slept five hours a night were 32 percent more likely to experience
major weight gain — defined as an increase of 33 pounds or more — and 15
percent more likely to become obese, compared with women who slept
seven hours. And women who slept for six hours were 12 percent more
likely to experience major weight gain and 6 percent more likely to become
obese over the study period, compared with women who slept seven hours a

There are several possible explanations for the findings, Patel
said. It could be that sleep deprivation causes the body to metabolize
calories less efficiently. Or it may be that the actual forms of exercise or
the exact patterns of eating differed between the two groups of women
in the study. It may also be that a lower number of hours spent sleeping
reflects a basic life change that can have a fairly dramatic impact
— like becoming a parent, he said.

“The more kids you have, the less sleep you get,” Patel said. That
might lead to the kind of multitasking demands in which convenience,
such as fast food, trumps nutritional vigilance, he said.

“There are many possible explanations,” agreed Dr. John Kimoff,
director of the Sleep Disorders Centre at McGill University in Montreal.
“But you have to be very careful about speculating on the mechanisms.”

One intriguing area of research has suggested that sleep
disturbances, such as deep snoring and nighttime awakenings, may affect weight,
perhaps due to a subtle inherited trait that shows increasing impact
with age.

The study findings were presented Tuesday at the American Thoracic
Society International Conference, in San Diego.

I have talked about sleep and stress levels many times in regards to
weight loss and gain. In my ebook, I have an extensive information
on sleep, How much what to do and what you can do to improve yours.

If you need help with flattening your abs, nutrition and
lifestyle improvements you’ll need to make in order to reach
your goals, you’ll find the

Pro and Cons of Grass Vs Conventional Beef

Beef comes in all different cuts and size so knowing your cuts of the high-protein meat is important. When it comes to cooking the beautiful meat, your satisfaction is dependent on how you like it cooked from Blue rare (almost raw) through to well done (broiled until thoroughly brown). No matter what, cut or style of cooking you choose, your beef will ultimately depend on what you have.

By that I mean whether the cattle are grass fed as with milking cows or fed and raised conventionally with cattle feed. All of this will contribute to various characteristics in flavor, texture, fat percentage and the size of the meat – which I will delve into briefly during this article.

First, we’ll start with taste. Arguably what we cook beef for taste, flavor, tang, smack…whatever you call it, how the beef tastes are of superior importance to any other factor in preparing a delicious piece of meat. The minority of beef production is grass fed which means it’s free to roam around the land it has available and consume as much grass as the land can yield. The taste will vary to a greater degree with grass-fed cows. No patch of land is uniform and will always be subject to weather.

A drier grass will produce drier beef due to less moisture in the grass. Grass makes for a leaner cow which in turn produces leaner beef. Many would argue this creates less variation in flavor due to less moisture in the meat which can far more quickly become overcooked. Meanwhile, the majority of beef is grain fed which allows farmers to create consistent flavor through the grains being uniform. That said, almost all ethically raised cows will start their lives on grass before being bulked up with grain to achieve the desired weight for production.

The actual look of grass-fed beef vs. grain fed beef differs in small ways. The cut of the beef would be the same, let’s say ribeye steak. However small variances appear when you look more closely at the color. Grass fed cow will be richer in color, and a deeper red will usually be present thanks to the lean diet of a grass-fed cow. Opposingly, the grain fed beef will have a lighter, more pinkish shade of red. This is primarily due to the fact grain is used to fatten up the cows to be sold on which means the higher fat and water content bulk the meat and wash out the deep, natural color of grass-fed meat.

From the outside, the beef will look the same, but the texture of the beef will change because of the amount of fat attached to it. Usually, the fat will surround the outer layers of the meat with streaks of fat running through the middle contributing the overall flavor. Fat also contributes largely to the texture. The fat is less rough than meat. Grain fed beef will be smoother than grass fed due to the uniformity of the meat. When cooking beef, you can change the texture of meat dramatically. For a harder, crisper outer layer your meat would be medium well done, and for a buttery soft outer texture, a rare cooked piece of beef would be perfect.

As I have mentioned previously, both grass fed beef and grain fed beef will vary in levels of fat. For a 3oz serving of beef, grass-fed beef will contain roughly 2.1 grams of fat giving it a fat percentage of 2.5% on average. Meanwhile, with an astonishing 8.5 grams of beef per serving means a piece of grain fed beef will average around 10% of fat. The fatter the beef, the more flavorsome as the fat cooks and oils drain through the meat too. This also helps the meat to cook more thoroughly as the fat around the edges – as well as ladened through the inside of the cut – means the meat sucks up the fatty acids. Grass-fed beef will also be lower in fat because the cattle are free to roam the land they have available. This exercise keeps the cows lean almost all year-round meaning the meat remains consistently lean all year round.

Grain fed cattle will be significantly larger than grass-fed cattle for two reasons: diet, and exercise. Those cattle free to walk around the fields and graze not only shred fat through exercise but will also be eating grass which is leaner than conventional feed. Less fat simply equals less cow meaning the cuts of meat must be smaller. A larger cow will traditionally be grain fed and raised in feedlots which control their flavor much more but are mainly for bulking cows up to be sold.

All in all, there are a lot of variations in beef shape, size, weight, fat, taste, cooking style. The list is endless which is why it’s so crucial to learning early on what you want when it comes to having the right cut of meat for a certain dish or desired flavor. There is also a certain degree of ethical decisions to be made when choosing either grain or grass-fed beef.

Remove Negativity And Believe You Can Have A 6 Pack

Habits are hard to break. Even if you don’t think about your body is going to do it automatically. Just imagine how easy it would be to get six-pack abs if there was no internal conflict!

You can eat the right foods, and you can exercise regularly without difficulty. The problem is that most people have unhealthy lifestyles, which make it hard to achieve the desired 6 pack abs.

But on the other hand, People with good habits are likely to get perfect abs in a short time. This is because all they have to do is tune their efforts to achieve 6-pack abs. Fat loss programs abound in the market today, and though most programs truly work, it all depends on the individual’s motivation and willpower. Battling with oneself is the hardest thing to do. You will often hear voices inside your mind telling you to do everything in order to achieve your goals while another voice tells you to do the opposite.

Banishing negativity is very important. It simply pertains to getting rid of negative thoughts and focusing on the positive ones. You are going to create positive habits so that you will be able to do things without thinking. You will no longer have an endless battle with your own self and finally, reveal the 6 pack abs. To banish negativity, you should learn about visualization. The mind has an „eye‟ and you need to see yourself having six pack abs. This is the power of visualization. Some people prefer to call it imagination, and the brain can‟t tell the difference between what‟s real and what‟s vividly imagined.
Consider this situation – you are walking on an empty street and you think that someone is on your trail. The natural response of the body is to raise the heart rate, and you also deepen your breath. Through it, the body is preparing for the fight or flight response. You „think‟ it and even if nobody is following you, the reaction of the body is still the same.
To have absolute control over a situation, you need to create a habit. You must eat balanced foods every day, and you need to exercise at least 3 to 4 times a week. You will need to visualize yourself eating the right kinds of foods at the right amount, and doing basic exercises that help build abs. If you are tempted to do your old habits, you need to find a diversion. For instance, if you love chocolates and other sweets, you have to „no‟ in a slightly louder voice so as to convince yourself that you don‟t need lots of sweets in your diet. You can also walk away from the table where the sweets are being served. It is all about willpower and in sticking to the new habits that you’re trying to develop.
From the very start, you should never tell yourself that you can‟t achieve six pack abs. You must always be positive and banish all negative thoughts that enter your mind. Creating a different pattern and doing it over and over again is the secret to achieving the abs want.
You should also be surrounded with enthusiastic people. It is important that you get all the motivation you need. One way to do it is by taking “before” photos. It may not look very pleasant, but it is alright for starters. This will be the source of your motivation.
The next thing that you must do is get a picture of someone with six pack abs. You can put the photos side by side so that you can see the difference. All you have to do is take a look at the picture with perfect abs and you are going to be hyper-motivated. You can also show the photo comparison to friends and family. These people can boost your confidence and motivation levels.
Peer pressure significantly influences a person especially when you‟re trying to achieve fitness goals. If you are getting positive pressure, it would be favorable in your situation. It can be hard to develop six pack abs especially if you’ve been struggling with tummy fat for a long time. However, you should not get discouraged at the first sight of difficulty.
There will always be problems or issues at first. However, you can overcome all these things if you are able to banish all negativity from your mind. Think positive always and have a positive attitude. It is never too late to introduce changes in your lifestyle. You will not get anywhere if you are pessimistic, so instead of sulking in your room, get up and focus on your fitness goals.
Anyone can have six pack abs including you. Introduce new habits and you can do things with ease. Soon, you can show your friends and family how much you’ve changed. Your new six-pack abs are sure to get noticed instantly!
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Building Proper Abs: The Beginning

By David Grisaffi and

The reasons why the majority of people do not have abs are huge and the major stumbling block is that plenty of so called “experts” are still teaching old fashioned advice for building abs that just doesn’t work.

The number one mistake we make is that even though we are overweight, the thing we always start doing is crunches and leg raises. This means that if you have excess fat covering your abs, you will only manage to add muscles underneath, but not lose the fat. So basically, instead of having a slimmer waistline to show off your abs, it will get bigger and your love handles will also get thicker.

Now let’s get one thing straight: Even if you heard about spot reduction, there’s no such thing. Only when you manage to shed that extra weight off, will you be able to reveal your abs.

Another mistake concerning abs is believing what you see on the commercials late in the evening when you’re watching TV, promising that you’re going to have great looking abs by using a certain kind of gizmo or gadget.

The thing is that if everything were that simple, everyone would look great by now and not complain about having no abs at all. The reasons they cannot have those great looking abs is because those gadgets are good but only half the battle, nutrition along with exercise are the other key components.

If you want to show off your abs, the first thing you’ve got to realize is that the equation for abs is simple.

It’s simple…but damn hard work

Firstly, you will need to consider a diet that has a limited number of calories, as the basic premise goes…it’s all about calories in and calories out. Next, consider effective cardio workouts to do, also think about strength training with weights. This will help you to raise your metabolism and build muscle which will eventually help you burn fat naturally and lose weight.

What you are about to discover next are the important elements that if incorporated in your daily regime will have you getting great looking abs.

They are as follows:

1. A diet low in calories which will help you with your weight loss.

2. Daily cardio workouts, which help you with exercising your lungs and heart, but at the same time burn the extra fat away.

3. Resistance Training, which is extremely effective for building muscles. While you do so, you will also manage to permanently burn off fat. Keep in mind that lifting weights will help you get that well-toned body you so much want to have.

A Full Assessment Of Harmful Oil Products Consumers Use Every Day

By David Grisaffi

The debate over whether or not canola oil is harmful is taken a clear turn. This debate continued as two sides of the spectrum reviewed contradicting information. On one side it was said that the oil is harmless due to the increased volume of omega 3 oils that were blended into the product during the manufacturing process. On the other, it has been proven that this oil is was originally the creation of a Canadian resident that product that was later genetically modified. These studies show that the oil product is available through the Monsanto Corporation that is known to manufacture products that are filled with harmful hormones and additives. According to reports, the product is, in fact, harmful based on specific product testing. The following details present clear reasoning for Why Canola Oil is bad.

How is Canola Oil Created?

Canola oil is generated from wild rapeseed oil. This oil is known to possess erucic acid in higher than average quantities. The modifications for this product make it possible to offer it to consumers at a lower quantity of the erucic acid. However, over time, consumers will continue to experience the adverse health problems associated with the oil product. Additionally, this product was created to use as a non-food base option. It is included in products that could become toxic if it is ingested. This includes candles, lubricants, insecticides, and even biofuels. Due to the lower saturated fats in the oil as well as healthy fatty acids, manufacturers have praised it as a super food that improves health. However, the use of the products in dangerous products prove otherwise.

What are the Most Common Reasons that It is Bad for Consumers?

The most common reasons that show that the product is dangerous is the fact that it isn’t a pure oil. It is genetically modified and is considered refined. The product is also hydrogenated and could increase the risk of serious health-related developments. According to studies that show the presence of an increase in health-related risks, it is as harmful as soy-based and corn-based products that contain GMOs.

What is Monsanto’s Role in Creating a Dangerous Product?

With the increase of genetic modification for products, Monsanto has been assessed more thoroughly. According to reports, among the top products that are sold widely and genetically modified include canola oil, corn, alfalfa, cotton, wheat, and soybeans. Each of these products contain genetically modified organisms that could increase the risk of serious diseases for consumers. They can also generate even further negative effects on the body that could increase the consumer’s weight quickly and lead to even more dire circumstances. With no real laws to control the use of GMOs, the federal government cannot determine what amount of these organisms present the greatest risks to consumers.

What are the Dangerous Effects of Canola Oil?

The first health risk discovered with the indications of kidney and liver diseases. The studies conducted in associated with these vital organs show heightened levels of GMOs found in this oil that generate lasting negative effects. This includes the body’s inability to flush harmful toxins from the body.

Next, these studies show that consumers who use this oil are at a greater risk of developing cardiovascular disease. This could present a higher risk of heart attack and stroke. They show that consumption of rapeseed oil in any form are more likely to lower the consumer’s longevity and place them at a greater risk of experiencing a fatal cardiac episode. They could also develop hypertension and increase their risks of heart disease even further.

The use of this oil can also lead to major changes in the growth process. This could equate to abnormal development for children. They could also experience more restricted development if they consume the oil during infancy. The consumers could also develop life-threatening allergies as well as suppress their immune system.

Consumers who want to learn more about why canola oil is bad for them can review further studies about food products containing GMOs. These products present them with a higher risk of kidney, liver, and heart-related diseases based on consumption levels. These oils are genetically modified and praised as super foods. Consumers who need further information read more here now.

Refined Carbohydrates and Sugar – Enemy # 1 for Weight Loss

by David Grisaffi

Ever since humans switched from nomads and their hunter-gatherings roles, to that of an agrarian-based society, western cultures have looked to the carbohydrate as a primary food staple. For example, an average person in America cannot envision a day without pastries, potatoes, corn, bread, cereal or rice. The media has made us well aware that the excessive intake of carbohydrates has a detrimental effect on our waistlines, but how much do we know about the effect they have on our health? What adds to the sad situation is these carbohydrates are consumed in a highly processed form. What do we get from eating processed starches? Well 65% of Americans are overweight and 30% of them are clinically obese.

These refined carbohydrates in our diets are causing numerous diseases like diabetes in epidemic proportions. The symptoms are very simple, if you experience fatigue, sleepiness, fogged thought process, bloating of the abdominal area, high triglyceride levels, high blood pressure levels or low sugar level (hypoglycemia), this is a sign you are consuming excessive refined carbohydrates. Now, I do not want to rag on complex carbohydrates such as vegetables. You can never go wrong with eating raw and cooked vegetables, good lean protein and you will balance blood sugar and lose body fat every time, but the more refined food we eat, the worse off we are.

Insulin and Sugar

Keep in mind that unlike, say fat, the human body does not need refined carbohydrates in any amount. The human body stores only a limited quantity of carbohydrates for brain function, muscles and other uses. The excess carbohydrates are converted into (triglycerides) or fat (by the use of insulin) and stored in adipose (fat) tissue. When a person consumes high level of carbohydrates, the body has no choice and reacts by secreting increased amounts of insulin into the blood stream to lower glucose (sugar) levels. The end results are a blood stream full of toxins and the body survives by placing excess amounts converting it to fat.
Effects of excessive sugar on human body

Sugar consumed in high levels can lead to many complications in the human body. One is to suppress the natural immune system. This often leads to a variety of digestive disorders and promotes allergies. Some chronic illnesses like thyroid issues and diabetes have their roots in excessive carbohydrate consumption, so start thinking about it now. Excessive levels of carbohydrates coupled with over-secretion of insulin causes heart disease and a load of other health disorders. Once a period of low/high blood glucose or sugar sets in, it can cause massive damage to most organs in the human body. In such circumstances, any treatment procedures would be impeded and most dietary and medical restrictions would apply. Moreover, once a condition of imbalanced sugar sets at a high level, you can develop diabetes and it is not possible to survive without regular doses of insulin from external sources.

Body building and insulin

Excessive secretion of insulin is also detrimental in another way since it suppresses the levels of growth hormones and glucagon’s. These two important hormones are important in burning fat and sugar and they promote muscle building. So insulin not only promotes fat accumulation but also impedes the body’s ability to lose fat by burning.

To gain better muscle mass, many people resort to ingesting more proteins. Although this is good, it is important that complex carbohydrates form at least 40% of a body builder’s diet. Ingesting some simple carbohydrates are okay as a recovery meal after a workout, but I’m talking about a banana, not ten chocolate chip cookies.

Regulating carbohydrate intake

With the above reasons it is easy to infer that we need to regulate our intake of refined carbohydrates to practice better body growth, to keep us free of diseases and promote better psychological health. It will help us avoid a foggy memory and depression. Although the role of carbohydrates is very important in our diet due to their energy generation capabilities, regulating and knowing how much to consume is a very important factor. Lower levels of refined carbohydrates can also prove to be dangerous since in such cases the blood glucose levels would fall and the body will start resorting to proteins in order to fill the gap. This will result in a decrease of muscle mass. Research says that about 45% of our body’s energy requirements should come from complex carbohydrates. This will ensure proper functionality of insulin and keeps the body away from disease.

Sugar and weight loss

Since the condition of sugar imbalance needs a special diet, practicing weight loss under such conditions could be very difficult. Since excessive insulin and low blood sugar impedes production of glucagons, the body’s ability to burn fat is substantially reduced. In this scenario, weight loss would be almost impossible unless the sugar balance is restored.

If you need help with flattening your abs, nutrition and lifestyle
improvements you’ll need to make in order to reach
you goals, you’ll find the

Advantages Of Strength Training

The benefits of a good strength training program are almost endless. Less disease, happiness and most importantly, showing off your muscles at the beach.

Strength training should be part of everyone’s routine. Even if you are low on time, strength training, according to the ACSM (American College of Sports Medicine), only needs to be done 2-3 times per week with each session lasting no more than one hour. For 2-3 hours per week, huge benefits can be realized.

Regular strength training will:

**help you in day to day activities around the house and in your yard. It will keep you independent which is especially important in the older population. Imagine not being able to lift a 5 pound bag of flour or take the garbage out by yourself.

**lower the risk of osteoporosis, hypertension and diabetes.

**help you avoid lower back pain.

**increase bone density which is important for post menopausal women.

**increase muscle mass which burns more calories throughout the day than an equal amount of fat.

Even with all these benefits, many people are reluctant to start training with weights. Concerns include injury, incorrect form and for women; not wanting to grow muscles and look like a man.

When beginning your strength training program, the risk of getting hurt can be greatly reduced by starting out with machines rather than free weights. As you become more comfortable with the machines, slowly learn to use free weights. If you want to stick with the machines, know that they will give you the same benifits as free weights. As for the concern that women will look like men, it won’t happen without the help of steroids, which you shouldn’t even consider using.

Sometimes when we think of being healthy, we think of eating and running. While these are important, strength training should never be left out. Strength training provides benefits to your health that cannot be found with any other mode of exercise and shouldn’t be forgotten.