The Benefits of Exercise for Type 2 Diabetes

What effect does exercise have on glucose levels?

When exercising, muscles use glucose for energy. At first, the body uses glucose converted from glycogen in the muscles. Then, glucose is taken from the bloodstream. During prolonged exercise, in order prevent blood glucose levels from becoming too low, glucagon and additional hormones are released. These hormones trigger the breakdown of stored fat into components the liver can convert into more glucose. With frequent and regular exercise, the body’s sensitivity to insulin improves and better glycemic control is developed.

Why is the effect of exercise on glucose levels important to those with type 2 diabetes?

Some studies demonstrate that patients with diabetes who exercise regularly have better glycemic control compared to those who do not. As insulin sensitivity improves with exercise, patients may need less medication to control blood sugar levels.

People with type 2 diabetes are particularly at risk for exercise-induced hypoglycemia during and after exercise. However, some patients with poorly controlled diabetes are at risk for hyperglycemia.

Should patients with type 2 diabetes exercise more often or differently than otherwise healthy people?

To maintain general health, experts recommend at least 2 hours and 30 minutes of moderate aerobic activity or 90 minutes of vigorous aerobic activity spread over 3 or more days per week. There are no separate recommendations for those with diabetes.

What type of exercise is best for type 2 diabetes patients?

The type of exercise is less important than the how long and how frequent the exercise. Some studies suggest that participating in both aerobic activity and weight training offer more benefits than one or the other.

When should patients be discouraged from exercising?

Some patients have a higher risk of developing injuries from the stress of an intense exercise program. Such patients include those with higher cardiovascular risk, those over the age of 35, and those leading sedentary lifestyles. These patients should be thoroughly evaluated before beginning a new exercise program. Patients with severely low blood sugar levels should wait until their condition improves.

How might a patient be encouraged to exercise?

Encourage patients to start with small changes to their normal routine, like taking the stairs and not the elevator. Suggest activities that the patient finds enjoyable and convenient. Participation in several different activities may keep patients from becoming bored and losing interest. Having a partner or personal trainer can also help patients stay motivated.

About the Author - Su Rollins writes for hypoglycemic diet , her personal hobby blog focused on tips to prevent and cure hypoglycemia using the right diet and nutrition.

Weight Loss Tips

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Discover the What and Why of the Slow Female Fat Loss Problem

By Tom Venuto of
Burn the Fat Feed the Muscle

Most women are to familiar with the difficulties of losing weight and that it's more difficult for women to lose fat than men. Many blame it on hormones, saying it must be the estrogen. The answer my be much simpler than that, a large reason may be the fact that women are usually smaller and lighter than men.

One aspect of your daily calorie needs relates to how big you are. Larger people need more calories compared to smaller people. When you have lower calorie needs, your relative deficit (20%, 30% etc) gives you a smaller absolute deficit and therefore you lose fat more slowly than someone who is larger and can create a large deficit more easily.

For example, if my TDEE is 3300 calories a day (I’m 5' 8" and moderately to very active), then a 20% deficit is 660 calories, which brings me to 2640 calories a day. On paper, that will give me about 1.3 lbs of wt loss per week, rather painlessly, I might add.

If I bumped my calorie burn up or decreased my intake by another 340 a day, that's enough to give me a 2 lbs per week wt loss.

That's hardly a starvation diet (Ahhh, the joys of being a man). For smaller women, the math equation is very different.

If your total daily energy expenditure is only 1970 calories, even at a VERY high exercise level, then a 20% deficit for you is only 394 calories which would put you at 1576 calories a day for (on paper) only 8/10th of a lb of fat loss/wk.

If you pursued your plan to take a more aggressive calorie deficit of 30%, that puts you at a 591 calorie deficit which would now drop you down to only 1382 calories/day.

That's starting to get fairly low in calories. However, you would still have a fairly small calorie deficit. In fact, I would get to eat almost twice as many calories as you and I'd still get almost twice the weekly rate of fat loss!

What this all means is that women who are petite or have a small body size are going to lose fat more slowly than larger women and much more slowly than men, so you cannot compare yourself to them.

It's great to be inspired by our success stories, but if you're looking for someone to model yourself after, choose one of our success stories of someone your body size and wt, rather than the folks who started 100 lbs overweight and were therefore easily dropping 3 lbs a week.

ONE POUND a week of fat loss is much more in line with a realistic goal for someone of a smaller body size. Overweight people can lose it faster. The best thing you can do is to be extremely consistent with your nutrition over time.

Suggestion #1: Weigh and measure all your food any time you feel you are stuck at a plateau, just to be sure. When your calorie expenditure is on the low side, you don't have much margin for error.

Suggestion #2: Take your body comp measurements with a grain of salt, especially if you are using Bioelectric Impedance Analysis (BIA) scales (they are a bit wonky) and remember that body comp testing is seldom perfect. Pay attention to your circumference measurements, how your clothes fit and how you look in the mirror and in photos as well.

Suggestion #3: You might actually want to take fewer refeeds - once a week instead of every 4th day, or even just once every 10-14 days, so you can get a larger weekly deficit.

Suggestion #4: You may want to take 2 or 3 of your long cardio sessions on the treadmill and switch them to intense intervals or ANY other type of activity that has potential to burn more than 362 calories for an hour's investment of time, or perhaps that equivalent calorie burn in less time. No need to add more days of cardio or more time - get the most out of the time you are already spending.

Suggestion #5: If you do intervals, don't make the workout too brief (ignore the advertisements for those "4 minute miracle" workouts, etc.), or you may burn fewer calories than you were before! In fact, you might even try the method where you do HIIT
for 15-20 min, then continue for another 30-40 at slow to medium intensity. Increasing total calories burned should be your focus.

Dropping only ONE pound per week (or less) may seem excruciatingly slow, but it's actually the same type of thing I do. As a bodybuilder, I go from lean to extremely lean when I diet and I don't expect more than a pound a week during contest cuts.

You are in a similar situation, even if not competing. Even if you get a half a pound a week fat loss, if you get that progress every week, that’s what you’re looking for - steady progress – even if slow.

It's entirely possible that you HAVE been making progress, only very slowly. With the way water weight and glycogen levels can fluctuate (and lean mass may increase), a half a pound or pound fat loss in a week could have been easily masked... and therefore, missed. That's one of the drawbacks of going by the scale alone.

Understand the calorie math I explained above and be patient, watching for slow and steady progress, paying special attention to the trend over time on your progress chart.

Keep after it - the persistence will pay, I promise!

Train hard and expect success,

Tom Venuto, author of
Burn The Fat Feed The Muscle

PS. You can learn about more fat loss strategies, including the details about the carb cycling method inside my e-book, Burn The Fat, Feed The Muscle. Learn more and see some of the inspiring before and after success stories at: Burn The Fat



About the Author:
Tom Venuto is a fat loss expert, lifetime natural bodybuilder, independent nutrition researcher, 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 which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models.

Learn how to get rid of stubborn fat and increase your metabolism by visiting: burn the fat

Weight Loss Tips
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5 Simple Weight Loss Tips

I'm not sure if you're aware of this, but diet is the most critical aspect of any weight loss and fitness program. For the regular person trying to lose weight and burn fat it will be next to impossible to achieve those goals without a sound sensible eating plan.

I posted a new article today by Craig Ballantyne, CSCS, MS and the author of Turbulence Training. It has some great tips on those looking to loose a stubborn belly fat. They're only five tips there so it's a quick read, but yet very effective points. I guarantee you implement these five tactics into your nutritional program and you will see the fat melt away.

Final at these five simple weight loss tips are just click the link below:
Click Here --> Nutrition Tips for Weight Loss

Weight Loss Tips
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Discover How You Can Gain Muscle And Lose Fat

Do you want to know How To Gain Muscle And Lose Fat At The Same Time

There are too questions people always ask when it comes to exercise, and fitness:

1. How can I gain muscle and lose fat at the same time?
2. How do I get six pack abs?

Things get confusing, as are all kinds of opinions relating to those questions. They're even some contradicting solutions from people calling themselves experts in the field.

This puts you in a bad spot, if the so-called experts duke it out are you supposed to know what to do. All you really want to know 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. Continue to read and find out how

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 or, anabolism, and caloric deficit, or 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

1. The first X-factor is training experience, or 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 hopes to gain at most 5 pounds of lean muscle in a year!

2. 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. Example... the fat out of shape semi retired bodybuilder who starts training again and blows up and gets ripped in what seems like overnight.

3. The third X factor is genetics, or somatotype. Ever heard of a “genetic freak?” That’s the dude who looks at a weight and pacts on muscle, and never gains an ounce of fat. This lucky guy can even be seen eating pizza and ice cream. He just had the right parents.

4. 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.

Without a doubt in 99% of the cases of large muscle gains with concurrent large fat losses, at least one if not 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 referred to as, the X2 factors. But more on 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!”

For the most part nutritionists and fitness pros typically look at calorie balance within a 24 hour period. What that means is every night before you go to bed you add up all the cars you digest it and subtract all the calories you expend. If that number is a negative you lose weight, and the number is positive that represents a weight gain.

Now think of this, your body has different demands throughout the day. At certain points you to be highly anabolic state, an example of the after your workout. There will be other times within the day your calorie demands aren't as high.

How you take advantage of this to burn fat and gain muscle would be to eat a higher calorie higher carb meal immediately after you work out. While your body is an anabolic state you'd be feeding the muscles. You may only gain a small amount of muscle but the rest of the day you could be burning fat.

Per day this isn't a lot but give it time the gains and losses will add up over time of weeks and months.

Step back for a moment and take a look at the week as a whole. What if most days of the week you were in a constantly in a deficit. Then on other days you would allow yourself to be in surplus. Over the course of the week as long as your surplus wasn't too much to have a small gain of muscle and a decrease of body fat.

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, or carb cycling 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 “nutrient 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 bellow to Get THE HOLY GRAIL!
Click here --> 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 “X2-Factors” - which are the keys to gaining muscle and losing fat at the same time.

Click bellow to Get THE HOLY GRAIL!
Click here --> THE HOLY GRAIL

You can also get the program in the special new Burn The Fat Inner Circle
Click here to join --> Burn The Fat Inner Circle

Weight Loss Tips
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The 5 Vegetarian Weight Loss Mistakes

5 Vegetarian Weight Loss Mistakes Caused By Advertisers

By Kardena Pauza
www.EasyVeggieMealPlans.com

Naturally, when most people think of vegetarian foods and weight loss, they think of men and women eating healthy meals with plenty of energy to spare.

But, what most people don't realize is there are a number of these so-called "health foods" that vegetarians are regularly consuming that aren't just unhealthy, but lead to weight gain, and I'm not talking muscle.

Over the years I've made many mistakes when it comes to eating healthy on a vegetarian diet and so I thought I would share with you some of the lessons I've learned. This way, only one of us has to make the vegetarian blunders.

With that being said, here are the 5 biggest weight loss dieting mistakes people make when switching to vegetarian meal plans:

1. Eating "health food bars" and protein bars as a healthy snack alternative or as a meal replacement.

This one is a biggie. These bars are loaded with junk binders and fillers with very little nutritional value. Unfortunately, many people believe the advertising and so think they are eating a healthy substitute. My advice, read the labels before you eat them. If nothing else, skip the bars altogether and have fresh fruit instead.

2. Falling for the convincing advertising that energy pills, energy drinks, or anything labeling itself as "thermogenic" will lead to fat loss.

While you'll get a two hour burst of "mania", the incredibly large dosage of caffeine in these products will bring your "high" to a crashing halt that often lingers for two to four hours.

Tip: avoid these ingredients: taurine, guarana, caffeine

Truth be told, energy products do NOT accelerate fat loss and none of them even work to curb your appetite.

So, do yourself a favour; skip the energy roller coaster and avoid every energy product that contains either sugar or caffeine.

3. Thinking there is a magic cereal diet.

There isn't one. In fact, most recently a popular women's magazine was glorifying a particular cereal as the breakfast of choice for those wanting to lose fat. Shame on them!

What they don't tell you is that many of these cereals contain way too much sugar and refined carbs, little-to-no protein, a small amount of fiber, and worst of all, fat derived from hydrogenated oils.

With that being said, if you really want to lose fat, then whatever you do, avoid processed grains and do NOT eat cereal in place of real food.

4. Wasting money on bodybuilding supplements

Why spend your hard-earned money on a product that is really just processed milk? Simply put, you don't need the junk that is advertised in bodybuilding supplement magazines. You can avoid them and still lose fat and build a better body.

for more on supplement secrets check out the link below

Click here --> free supplement review guide

5. The misconception that low-fat products are your best bet for fat loss

Again, those advertisers are real sneaky I tell you! But here is something they don't tell you; the only way to make these low-fat foods taste worthwhile is by pumping them full of sugar.

Sugar causes a number of potentially damaging side effects to your body, but the most visible nasty side effect is the fat that is stored right on your belly and thighs.

Tip: I recommend consuming no more than 6-9 grams of sugar per sitting. Just be careful of the nutritional label as it might indicate 6 grams/1 cup serving, while you're eating 2 cups and oops, you just consumed 12-18 grams of sugar!

So, those are 5 of the biggest mistakes made by those switching over to the vegetarian lifestyle. If you follow those guidelines you'll be well on your way to a healthy vegetarian fat loss diet.

Discover How To Quickly Lose Weight The Healthy Way With New SIMPLE, CHEAP, And EASY Veggie Meal Plans Just click the link below.
Click Here --> SIMPLE, CHEAP, And EASY Veggie Meal Plans

Weight Loss Tips
healthy natural weight loss tips

Brand NEW information to fight belly fat

Today I've got a killer article to share with you from my friend and fat loss guru John Romaniello of .

In this article, John shares some awesome information, including:

1. The exact hormone most responsible for stubborn belly fat
2. The "secret" hormone no one talks about that you NEED more of to fight off the hormone from #1
3. A new, unusual training style that has been show to increase the hormone from #2
   

I GUARANTEE you'll learn something new:

----------------------------------------
Suffering from Belly Fat?
By John Romaniello

Like many people, you probably suffer from regional fat storage issues. That is, while you store fat over your entire body, it’s probably most noticeable in certain areas, and it's from these areas in which we struggle most to lose fat. You know--the problem areas.

These problem areas are influenced heavily by your hormonal environment, and where you store that last bit of fat is determined by which of your hormones are most out of whack (and yes, sometimes it's quite a few of them).

Today I’m going to talk to you about belly fat specifically.

One of the things that has been talked about quite a bit in fitness media lately is the relationship between belly fat and a hormone called “cortisol.” To put it simply, the higher your cortisol levels, the more belly fat you’re likely to have.

By the same token, if you have a good deal of belly fat, it’s reasonable to assume that you have high cortisol.

Having high cortisol is detrimental for other reasons, but for our purposes, let’s focus on the fact that cortisol is keeping you not-so-little in the middle.

Rather than just suffer through this, the obvious solution is to try to lower cortisol levels and resultantly lower belly fat. And I'll tell you, lowering cortisol is a LOT trickier than you might think.

I’m sure you’ve seen the late night TV ads trying to sell you anti-cortisol pills. Even if they worked (they don’t), it’s a hormone like cortisol can’t be fooled by a little pill.

Besides, wouldn’t it be much more effective to find a solution without taking expensive pills? Something that is also going to help you burn fat overall?

Well, that’s actually possible.

You see, I’m big on using certain hormones to tame other hormones. Essentially, you CAN actually fight hormones WITH hormones. Clever, I know. It’s just a matter of finding which hormones work well against one another. When it comes to cortisol (and belly fat), you need look no further than Growth Hormone.

Also known as Human Growth Hormone or simply GH, growth hormones is produced in the pituitary gland and is responsible for growth (obviously) among other things. More specific to this writing, growth hormones is actually one of the most effective things in the world to offset cortisol.

Put simply, if you want less cortisol, just make more growth hormone.

Just tell you body to do it. Make a few calls.

Okay okay, it’s not that simple...but I have some really good news.

Did you know that there are certain types of training that are actually exceedingly effective at producing growth hormone?

It’s true--indirectly.

You see, growth hormone is normally produced and released in response to something, and in the case of training, GH is released as a response to the production of something called lactic acid. Lactic acid is a waste byproduct of some of the chemical and metabolic processes that happen during exercise.

So, if you do exercise in a specific way, you can produce MORE lactic acid, which will then produce tremendous amounts of growth hormone as a result. That growth hormone surge will also help to work against your high cortisol levels. And as we’ve established, that will absolutely assist you in getting rid of your stubborn belly fat.

Of course, you’re wondering: how to I do it!? It’s easy. While lactic acid is produced in most forms of intense exercise, there is an unusual style of exercise that can actually produce even MORE lactic acid than is generally possible with other types of exericse. Appropriately (and not-so-cleverly) called “lactic acid training,” this type of training uses slow lifting speeds and fast lowering speeds.

The reason for the structure is that lactic acid is primarily produced during the “concentric” or positive/lifting phase of an exercise, and not so much during the “eccentric” or negative/lowering phase. To take advantage of this and produce more lactic acid, we simply--with apologies to Bing Crosby--accentuate the positive and (almost but not quite) eliminate the negative of each rep on all of our exercises.

To quantify it a bit, for each rep, you’d lift it over a period of about 4 seconds, and lower the weight extremely quickly, but safely.

If you were squatting, you’d drop down to the bottom position relatively quickly, and push slowly back to the top. In an overhead press, you’d lower the dumbbells quickly but safely, and press them back over your head over a period of 4-6 seconds.

Performing exercises with these extended concentric movements is going to create a tremendous amount of lactic acid, which in turn is going to prompt your body to produce fantastic amounts of growth hormone. And that growth hormone is going to help you manage cortisol and fight belly fat.

And if all THAT wasn’t enough, lactic acid training is also just a great fat loss training methods, so you’ll lose fat overall.

If you want to fight your cortisol issues, you need growth hormone. And for that you need lactic acid training. Utilizing this method, you’re one step closer to fighting off your belly fat for good.

---------------------------------------------

Pretty cool, huh? John is a MASTER at pinning "good" hormones and specific exercise up against the "bad" hormones that cause regional fat storage.

And in his new program (which is available at a full 52% OFF until tomorrow), Final Phase Fat Loss, provides you with specific types of exercises and workouts to combat:

1. 1. Estrogen, "man boobs" and lower-body fat (combatted with "Density" training and Testosterone)
2. Insulin, and your "love handles (combatted with "Dynamic" training and IGF-1)
3. And of course, Cortisol and belly fat (combatted with specific "Lactic Acid" training and Growth Hormone)
   

If you struggle with "problem area" fat storage, this is THE program to set you free. And right now, it's still 52% OFF (but not for much longer).

click here to ==> End Regional Fat Storage

I hope you enjoyed today's article, and I hope you choose to invest in John's system before the Grand Opening Special closes tomorrow.

Have a great day!



P.S. "Problem area" fat storage SUCKS. Get the "new" solution:

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healthy natural weight loss tips

5 Reasons to Say No to

Long Slow Cardio

Head over to my post talking about:

the 5 reasons to say no to long slow cardio

There is plenty of research to that suggests that long slow cardio is not the way best way to lose fat.

Posted in Weight Loss

healthy natural weight loss tips

How to lose your most STUBBORN fat

Over the past few weeks you've probably heard A LOT about my good friend and fat loss "guru" John Romaniello's brand new fat-busting program, Final Phase Fat Loss.

Well, I've got some great news for you -- as of today, February 16th, the Final Phase Fat Loss exclusive 52% OFF behind-closed-doors pre-sale is OPEN, and YOU are invited via this special link:

Your exclusive 52% off invitation Several

IMPORTANT things I need you to be aware of:

1. As mentioned, to celebrate the "Grand Opening" of FPFL, John is running a 52% OFF pre-sale (in honor of his old high school football jersey number) now through Thursday. Unless you want to pay double later, now is the time to act.

2. The special Grand Opening pre-sale is NOT available to the general public, but rather is located on a special "hidden" page of the website.

Here's the link again: Your exclusive 52% off invitation

3. This program is NOT for everybody: Truth is, if you're a total beginner, this is probably not the best workout to start off with. These workouts are HARD (but brutally effective -- in fact, FPFL is the exact training regimen that John uses to get his clients down to SINGLE DIGIT body fat). So, if you haven't been exercising for a while, Final Phase Fat Loss probably isn't for you. But this program definitely IS for you if you fall into one of these 3 categories:

**You're struggling to lose the last 5-10 lbs of stubborn fat (if this is you, you simply won't find a better program to achieve this goal, period)

**You've lost "some" weight, but have hit a plateau (this is THE program to "revive" your fat loss)

**You suffer from regional "problem area" fat storage located on your a) butt/hips/thighs (women) or if you're a guy, the dreaded "man boobs", b) love handles, or c) stomach/belly (FPFL includes workouts to specifically target all three of these problem areas through strategic hormonal manipulation)

4. VERY IMPORTANT (TODAY ONLY) - While the 52% OFF debut sale will be available through Thursday, there is a super cool $397 Value FAST ACTION BONUS for Day 1 orders ONLY.

The Bonus - If you order today (and today only), you will be given access to a LIVE 120-minute Fat Loss All-Star Coaching session where John Romaniello, Craig Ballantyne (Turbulence Training for Fat Loss), Joel Marion (Cheat Your Way Thin), and Vince Del Monte (Your Six-pack Quest) will all be on the line to answer your personal fat loss questions. This type of direct coaching from 4 industry experts is not available anywhere else at any price, but if you pick up Final Phase Fat Loss TODAY, it's yours *FREE*

<------- 52% off & your $397 value Fast Action Bonus (today only) Bottom line, I wouldn't be recommending this program to you if I didn't believe in it 110% -- if you fit in to one of those 3 scenarios listed above (final 5-10 lbs, fat loss plateau, regional fat storage), investing in Final Phase Fat Loss is one decision you will NOT regret, I promise you that. And at 52% OFF, it's less than the cost of a single personal training session: <------- 52% off & your $397 value Fast Action Bonus (today only) To your fat loss success

Jason, CSCS

P.S. Why are you still reading this?

==> Go now!

Weight Loss Tips

Men's Exercise Fitness and More

Ever Wonder Why Most Protein Powders Are Whey

If it is something you never noticed before, I suggest next time you go shopping for protein or supplements, take a look at the ingredients and the labels. You'll soon find that the majority of protein powders are whey. So a protein powder as popular as well, but still well behind whey.

To find out why the majority of proteins are whey, take a look at the video by clicking the link below.

click here ==> http://gethealthy.getprograde.com/whey-protein-questions.html

Men's Fitness and More at http://www.mensfitnessandmore.com

Drinking Water for Weight Loss-Is a Effective

You often hear that water is an effective tool for weight loss, but is this really the case. I am sure there is no question on how important water is but can it really help you lose fat?

if you are looking to get rid of that stubborn belly fat I suggest you take a look at my recent post, water consumption and fat loss.

check out the post at:
click here ==> Weight Loss And Drinking Water


Weight Loss Tips
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Get Your Free Weight Loss Workout

My friend Craig Ballantyne, Men's Health and Women's Health magazines fitness expert passed this simple but complete weight loss workout on over to me so i could share it with my readers.

What I like about it is that it is all bodyweight exercises. That means anyone can do it any anytime anywhere. It is nice to have something to help you lose belly fat without any needed equipment

Give it a try and let me know what you think or how you felt.

Check out the workout, just click the link below:
==>Free Fat Loss Workout


Weight Loss Tips
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How to:

Avoid the Fat and Get Yourself Lean Protein

Head over to my post talking about:

How to Avoid the Fat Lean Protein and a Healthy Weight Loss Plan

There is lots of diet, weight loss, and fat burning programs around. Check out this post that helps speed your weight loss with the lean protein. Plus see what options you have when it comes to adding lean protein to your weight loss program.

Implement these tips into your diet and you will soon find that adding high quality, low fat, high protein foods will improve your health, and your weight loss will increase.

Posted in Weight Loss

12 week Fat loss blueprint

Just want to share his with you. A friend of mine and a weight expert Craig Ballantyne has studied the results and programs of his body transformation winners. Frome that research he has come up with what may be the best and most complete solution to help you lose weight and get a nice slim stomach back.

Many contestants have used the system to lose 10, 20, and even 34 pounds in just 12 weeks.

Read more about it on my new blog: click ==> Fat Loss Blue print

Click Below For Trial Offer

== >Turbulence Training TRIAL OFFER


Your friend,

Jason, CSCS

How accurate are nutritional Labels?

Can you trust the calorie count fast food restaurants give you?

If you are counting calories as an effective component of your weight loss program be warned, reported calories are not always what they claim to be.

Researchers have found some notable calories discrepancies between what's given out on health fact sheets and what independent lab tests discover. For more information check out my post.

Click the link below
== > Can you trust calorie labels

www.mensfitnessandmore.com/watch-the-label-calorie-counts-are-not-always-accurate/2010/01/12/

Weight Loss Tips
healthy natural weight loss tips

Weight Loss Goals, Crazy Trick to Reach Them

Real People Making Real Change, A crazy trick to reach your weight goal!
==> Weight Loss in 2010

New year is here and I am sure you want to make 2010 your best year yet. I am sure you are in search of a plan that will help you reach your goals. A quick search on the internet will provide you with endless choices that claim to have the answer for your success.

The fact is that many will fail at their attempt to lose weight and get in shape. It is sad but true. There is good news though.

Practically any program you find will work. With just a little knowledge and some effort you will be able to transform your body. Take a look at this one great tip that make a big difference on the success of your goals.
== > Weight Loss Success Tip

All The best in 2010
Jason, CSCS



Weight Loss Tips
healthy natural weight loss tips

Turbulence Training 50% Off Weight Loss Sale

Hi,

Wow, I just heard from fat loss expert Craig Ballantyne and he is
kicking off his 7th Turbulence Training Transformation Contest by
having his FIRST EVER 50% off sale on his world-wide best selling
program, Turbulence Training.

Plus, you can win up to $1000 in the Transformation Contest just for
losing your belly fat, so here are 3 amazing reasons to get started
with Turbulence Training today.

Reason #1 - Turbulence Training is guaranteed to help you lose fat
(and you get a 60-day guarantee so you can try out the program for
2 months to judge for yourself).

Reason #2 - In the 7th TT Transformation Contest, the winners of the
male and female divisions get $1000 cash PLUS a 3-year Platinum
Turbulence Training Membership. It could be YOU!

Reason #3 - The most important reason to get started with Turbulence
Training immediately is the fact that it's on sale for the FIRST
time ever. Until Friday, January 1st at 9pm, EST, the price has been
slashed by 50% in order to get as many people as possible started on
their Turbulence Training Body Transformation.

So here's what you need to do now:

1) Go to Turbulence Training Body Transformation

2) Click on the Get Started Link under the Big Yellow Start Button

3) Download your copy of Turbulence Training and all of the workout
bonuses and start using the workouts and nutrition advice today to
lose that holiday blubber and get a headstart on your New Year's fat
loss program.

4) Create your username and password for the TT Member's area.

5) Post any personal workout and nutrition questions on the TT forum
and Craig Ballantyne will answer those for you within hours.

That's all you have to do to get started losing fat today!

But hurry, the 50% Turbulence Training sale is only available until
Friday, January 1st.

Click here to take advantage of this once-in-a-lifetime sale:

=>Go to Turbulence Training Body Transformation

It's the perfect way to start your body transformation and kick-off
the New Year to make 2010 your best year ever!

(And you could win up to $1000 in the Transformation Contest!)

To your success,

Jason

PS - The 50% Off Sale Ends Friday, January 1st at 9pm EST.

Please don't miss out on this amazing opportunity to lose fat for
good - without doing long, slow, boring cardio workouts.

That means you won't have to wait in line at the gym to do cardio
when everyone goes back to the gym as a New Year's resolution.

Click here to take advantage of this once-in-a-lifetime sale:

=> Go to Turbulence Training Body Transformation

This is going to be your BEST YEAR EVER! You deserve it.



Weight Loss Tips
healthy natural weight loss tips

Could the chance to win $10,000 help you get in shape?

When Dr. John Berardi dropped me an line the other day,
telling me all about his new program, I thought for a second
the guy had lost his mind.

Check it out click the link below
=> http://precisionnutrition.com

Now, don't get me wrong. I respect Dr Berardi. He's
recognized as one of the top nutrition coaches in the world.
And his programs get people results. Fast.

However, when I watched this video he sent over, and learned
that he's giving away $40,000 of his own money, he
definitely got my attention.

Check out this blog post for yourself.
=> http://precisionnutrition.com

Now, to qualify for this reward, you have to participate in
the Lean Eating program. But that's a no brainer. You
should want to do that ANYWAY if you're interested in body
transformation because there is nothing else like it.

You get 6 months of world class coaching, the type of
coaching you can't find, well, anywhere. And, during these
6 months, if you achieve the best body transformation,
you'll win 10K.


=>http://precisionnutrition.com/

Worst case scenario, you come out with the best body of your
life. Best case scenario, you come out with the best body
of your life, and 10 GRAND.

So, I highly encourage you to check out this post below. In
it, Dr Berardi shares with you two critical components for
body transformation success.

And then he tells you exactly how one man and one woman are
going to swoop in and claim $10 G's of his own money.

=>http://precisionnutrition.com

Now, this message is time sensitive. No, it's not gonna
self-destruct or anything. However, spots are limited in
this program. And LOTS of people want in.

So, if you're interested in finding out exactly how to eat
to get in the best shape of your life, click the link below.
10 grand may be waiting for you on the other side:

=>http://precisionnutrition.com/

Thanks for all of your support!
JB


Weight Loss Tips
healthy natural weight loss tips

5 Surprising Things That Make You Leaner

Do you want to lose stomach fat and be lean?

If so here are 5 tips that will help you reach your goals.

1. Ditch The Starch: Starches, such as rice, potatoes, some veggies, oats, etc. are often considered "health foods." While they can be healthy, they can also pack on stomach bodyfat like crazy if you overdo them.

1. No More Pop: A recent study revealed that people who drank diet-sodas actually increased bodyfat when compared to those who drank sugar-sodas. DRINK WATER!
2. Stay Hungry: It takes a special person to be hungry... and an even greater one to stay that way. I want you to stay hungry in two ways: In how you workout and literally... stay a bit hungry before you go to bed. Not "starving"... just a bit hungry. For your workouts, here is a great solution. forced progression -- is the best way to stay hungry. 7 Minute Body forces you to progress without thinking about it. Progression is built into the System. As far as staying hungry at night? Check with your doctor and if he/she okays it take 500mg of potassium and 1000mg of magnesium/calcium a few hours prior to bed. This helps with the hunger pangs. Also, keep hard-boiled eggs in the fridge. If you get really hungry, eat one with half the yolk (toss the other half.) It keeps you full for an hour at least.
3. 
   Cardio: Hours and hours of cardio a day is not the answer. However, you can do "light" cardio, brisk walking, or riding the bike at 60% of your max just to burn off calories. That's okay... and personally I don't find it that boring if I'm watching a TV show. It does not interfere with my main fatloss exercise and it burns off about 400 calories an hour. What does work is early morning fasting cardio... but you only need 9-15 minutes.
4. 
   Get Raw At Night: Raw veggies with your last meal and as a snack will really help your fatburning along. Try starting with red peppers because they're sweet. You you'll eat virtually every veggie raw at night without thinking about it. Give this a shot. The fatloss is well worth it.

P.S. Jon is still giving away "Radical Fatloss Blueprint" along
with Every Other Day Diet for a few more days. And I'm giving a lucky few the
chance to pick up the Supplement-Kit that comes with Radical
Fatloss for almost 100 bucks off... the video and details are here:

Every Other Day Diet <-- go


Weight Loss Tips
healthy natural weight loss tips

Burn Fat Fast with Cheap Old School Supplement

If you are into old school bodybuilding, their training, and diet methods you may know about this supplement they used to help shred while maintaining great muscle mass. This supplement has helped many lose weight but not muscle.

You may wonder why it is old school if it works so well, why has it not made the jump to mainstream?

Well quite frankly, over the years, individual supplements just haven't been as "sexy" as the high priced "breakthrough formulas" being marketed. Even more important is that some weight loss and bodybuilding supplements have not been as profitable for the supplement companies!

Enough all ready you want to know what is this amazing supplement that can dramatically increase fat-burning while helping keep the muscle mass you've worked so hard for?

Medium Chain Triglycerides (MCT's)

MCT's are one of those supplements that has been PROVEN to work! Most often they come in oil form, either alone or mixed with coconut oil.

Medium Chain Triglycerides are fats but they do help burn body fat. They can do so because they are digested differently than other fats.

One key factor is that no matter how much you consume MCT's cannot trigger fat storage no matter how much you take! Kind of weird but TRUE!

A second key to their weight loss success is that they produce a LOT of energy and are burned very quickly. This saves your muscles from being broken down for fuel during cycles of intense training.

You can take it alone but I suggest trying the formula in "Homemade Supplements" first because you will see how to use it in combination with a few other cheap supplements to create an excellent personal supplement you can make yourself!

You can learn how to make your own supplements at www.supplementsforpennies.com

If you choose to take it alone you can take a tablespoon by itself during dieting cycles when you need extra energy but don't want to increase your calories.

The two best times to take it are:

1. immediately upon waking

2. or about 20-30 minutes before your weight training workout.

I suggest you take a look into this supplement a try if you are looking to burn body fat while you're still training with weights.

Grab your free supplement report.

Personal Training In Atlanta, GA 30318

healthy natural weight loss tips

Guess how many pounds of food you eat in a day

Everyday we consume between 3-5 pounds of food.

If you find this hard to believe weight it out sometime. You'll be surprised.

4 pounds seems to be a magic number for the human stomach. Any less and you tend to feel hungry, you're not satisfied. If you eat more than this you're going to feel stuffed.

As you can imagine this has some important implication for health, body composition, and performance.

Check it out:
http://www.precisionnutrition.com/cmd.php?pageid=793490&u=www.precisionnutrition.com/what-are-your-4-lbs

Weight Loss in Atlanta