Friday, December 19, 2008
Tuesday, December 16, 2008
This is a very common question. What supplements should I take? There are so many supplements and supplement companies so which ones should I take?
One thing you need to know is that supplements are just what the name implies "supplements". In other words, they are supposed to supplement your diet and not make up for a "bad" diet. Some people think they can eat bad all day and just supplement, thinking that makes up for a bad diet.
The majority of your nutrients should be coming from your diet while supplements should be used in case you didn't get all the required nutrients, to enhance health beyong a normal diet, and enhance performance if you are an athlete or bodybuilder.
The top supplements I recommend are
1. Multi-vitamin/mineral supplement - This is just to make sure you cover your bases and get at least the minimum requirements. There is controversy about taking higher doses . I personally take higher doses but that's your decision.
2. Whey protein - This is a complete, quickly absorbed protein that is ideal especially after a workout. If made the right way, it also has immune boosting benefits. This all depends on how the company makes it.
3. Creatine - This is a great performance enhancing supplements backed by research and numerous studies. It's great for anaerobic activities like sprinting, weight lifting, etc.. but not good for endurance activities. It also has some anti-aging benefits. I can send you a free report "The Creating Report" if you email me at firstname.lastname@example.org & sign up for my newsletter at http://samuscle.blogspot.com/
4. Omega 3, 6, & 9 - These healthy fats have been shown to have heart healthy benefits and numerous other benefits like reducing inflammation, joint pain, etc...
I use Udo's Choice Oil Blend but there are many products out there.
5. L-Glutamine - This amino acid is great for recovery and the immune system. After you workout, your l-glutamine levels are depleted and studies have shown that depleted glutamine levels are associated with an increased chance of infection.
I highly recommend the supplement company Life Extensions. Their website is http://lef.org
So those are my top supplement recommendations. For a complete unbiased supplement review I recommend buy either one of these books:
Fat Loss Revealed or Bodybuilding Revealed
Saturday, December 13, 2008
Wednesday, December 10, 2008
The answer to the age-old question of "What is the best ab workout for losing stomach fat?" is...
None! Ab workouts alone don't create enough of a metabolic response in your body to create fat loss.
As a trainer, nutrition specialist, and fitness professional, I often get asked what the best types of exercises and workouts are for losing stubborn stomach fat in order to bring out visible six pack abs. The problem is that most people with excess stomach fat looking to try to uncover their abs are searching for some "miracle abdominal workout" that is going to slash the fat off their abs in no time.
The thing is... they are going about the problem entirely the wrong way! The truth is that you don't lose stomach fat by doing ab workouts.
The problem is that focusing most of your time and effort on abdominal exercises and abs workouts to try to flatten your stomach and bring out 6-pack abs is simply wasting your time from doing the correct workout programs that will acutally reduce your body fat for good.
If I were to choose an answer as to what the best exercises are for losing belly fat, my answer would include full body exercises such as the following: various forms of squats, lunges, deadlifts, clean & presses, snatches, swings, presses and pulls, mountain climbers, sprinting, etc.
These types of full body exercises would encompass a much higher percentage of the workouts I would design instead of abs exercises directly targeting the midsection. The way you combine those full body exercises into a strategic workout that maximizes your metabolism is also very important.
Don't get me wrong... I do recommend a certain amount of exercises that directly target the abs and core, but these are only a small fraction of the programs I design for my clients as your time is better spent focusing on the full body exercises that stimulate the greatest hormonal and metabolic changes within the body. In addition, a side-effect of working out using mostly full body multi-joint combo exercises are that you indirectly work your entire midsection even though you are not specifically targeting the abs.
Keep in mind that the most important factor for losing belly fat to see your abs is actually in the nutrition arena. No matter how hard you workout, if your diet is full of junk, then your abdominals will be covered with ugly fat. Nutrition is without a doubt the "king of getting a six pack".
So let's clear this up for good...
Stop wasting so much of your time focusing on situps, crunches, leg raises, and all those silly worthless "ab contraptions" in your efforts to try to develop 6-pack abs. Instead focus on high intensity full body lifts using combination multi-joint exercises all strategically combined into highly effective fat loss workouts. Couple that with a healthy diet full of natural unprocessed whole foods as close to their natural state as possible, and those elusive six-pack abdominals will yours in no time!
Check out below for more of my key strategies for getting flat sexy 6-pack abs for life. Learn more about my secret strategies for losing stubborn stomach fat at the internet's authority for
Sunday, December 7, 2008
Some women and even men suffer from flat butt syndrome or flabby butt syndrome, haha. So we want to know how can we firm up and build muscle in that area?
The butt or the muscles in the butt are known as the gluteus maximus, gluteus minimus, and gluteus medius. Like any muscle, the way to make them bigger is to make them do more work. For example making them stronger with weight training where you progressively increase the weight. Basically, you make a muscle stronger and if you are eating enough calories, it will get bigger.
Focus on strength training and exercises that put the most stress on your glutes. Exercises like squats, lunges, split squats, step ups, etc.. work the glutes, hamstrings, and quadriceps effectively. Don't waste your time doing isolation exercises like kickbacks because they will not increase muscle mass very much in your butt.
The exercises I listed will put more tension in your glutes and get you better results.
By the way, you should also work your whole body and not just work one area. I would recommend you do weight training for your whole body 2 to 3 times a week and include cardio 3 to 5 times a week.
Your diet is extremely important so you may want to look at the food guide pyramid, www.sparkpeople.com, www.calorieking.com, or other websites.
In conclusion focus on strength training. Compound movements and not isolation movements will get you best results. Make sure you are eating healthy and enough calories to build muscle.
Carlos Torres, Personal Trainer
Click below for a great Fat Loss workout!
Friday, December 5, 2008
Is it possible to undereat and not lose weight?
For years I've had anxiety/concentration problems that were just getting worse. Then I counted the calories I was having on a daily basis and it was between 800 and 1500 or so. I felt like crap and didn't finish meals and skipped many. I didn't seem to lose weight though. I'm now eating way more food and don't seem to be piling on the pounds but mentally I'm doing way better. How come I wasn't hungry and how come I didn't lose lots of weight?
You weren't hungry and weren't losing weight because your metabolism slows down as an adaptation to not eating alot.Your body switches to starvation mode and starts to conserve calories and store fat when it's not getting enough calories and infrequently.By eating a little bit more and small frequent meals, you can actually speed up your metabolism to burn more fat and calories.It's amazing how the human body works! It's basically a survival mechanism. If you ran out of food , your body would help you live longer by slowing down it's metabolism.
Hope that helps.
FREE report "Weight Loss Secrets Revealed"
Sunday, November 23, 2008
By Nick Nilsson
Find out why high-intensity training may beyour best bet for trimming your waistline.
But how can this possibly be? Everywhere you look, it's always said that long-duration, low-intensity training is best for fat loss. All high-intensity work does is burn carbohydrates, right?
After reading this article, I guarantee you'll develop a new respect for high-intensity cardio training for fat loss.
Low-intensity exercise is defined as working at a heart rate of about 60% to 65% of your maximum heart rate (which is equal to 220 - your age = maximum heart rate, thus if you are 20 years old, 220 - 20 = 200 max HR). High-intensity exercise is defined as working at about 75 to 85% or more of your maximum heart rate.
Using the previous example for maximum heart rate (max HR=200), working at 60% of your max HR would be 120 beats per minute and 80% of that would be 160 beats per minute.
There are several reasons low-intensity exercise is normally recommended for fat loss.
1. It's easy - In many cases people who are trying to lose fat don't always feel energetic enough to do hard training due to the caloric deficit (a.k.a. diet) that they are on. In these cases, just sticking to an exercise program can be hard enough, never mind making the exercise itself challenging.
2. It's low risk - A personal trainer generally can't go wrong by recommending low-intensity exercise to clients. Even the most out of shape person can usually do low-intensity cardio training safely. While this is certainly appropriate advice for novice trainers, it does not necessarily apply to the more experienced trainer when it comes to effective training.
3. It burns a higher percentage of calories from fat - this is very true: exercising at a lower intensity does burn a higher percentage of calories from fat than high-intensity exercise. But, as I will explain, this does not necessarily mean you're going to burn more fat.
Let's crunch some numbers to show you exactly what I mean when I say high-intensity exercise burns more fat.
Low-intensity training burns about 50% fat for energy while high-intensity training burns about 40% fat for energy. This is not a huge difference.
Say, for example, walking for 20 minutes burns 100 calories. Then 50% of 100 calories is 50 fat-calories burned.
Now say 10 minutes of interval training at a high intensity burns 160 calories. Well, 40% of 160 calories is 64 fat-calories burned.
By doing the high-intensity work, you've just burned 14 more fat calories in half the time. Starting to sound good? There's more...
Low-intensity exercise only burns calories while you are actually exercising. That means the moment you stop exercising, your caloric expenditure goes back down to nearly baseline levels. Within minutes, you're not burning many more calories than if you hadn't done anything at all.
High-intensity exercise, on the other hand, continues to boost your metabolism long after you're done (often up to 24 hours after, depending on the length and intensity of the training session). This means you're continuing to burn many more calories all day long!
Low-intensity exercise does nothing to build or support muscle mass. Maintaining muscle mass is critical to an effective fat-loss strategy as muscle burns fat just sitting there. Want to keep your metabolism working to burn fat? Do whatever you can to build or keep your muscle tissue.
High-intensity exercise has the potential to increase muscle mass. Compare the body of a top sprinter to a top marathon runner. The sprinter carries far more muscle mass. You won't get big bulky muscles from high intensity training but you will get shapely and more defined muscles!
How To Do It
Now that you've seen how effective high intensity training can be for fat loss, how is it done?
The absolute easiest way to start this type of training is to get on a cardio machine at the gym and select the interval training program. As you'll see, you'll start off with a fairly light warm-up cycle, then quickly jump up to a high intensity level for a short burst. You will then drop back down to a low level for a period of time, then back up to a high level again, repeated several times and finishing with an appropriate cool-down period.
The repetition of these intervals is the nuts and bolts of high intensity interval training. You can also do it manually by adjusting your intensity level up and down over short periods of time.
For example, do 30 seconds at high power then 30 seconds at low power. Repeat. It's very simple and very effective.
Another excellent method for doing high-intensity training is called aerobic interval training. It is essentially the same concept as the previously explained interval training but the work intervals are longer with the intensity level somewhat lower. A good example would be running at a pace that you can only keep up for about 5 minutes then walking for 2 minutes then running 5 more minutes, walking 2 minutes, etc.
High-intensity training can be applied to any form of cardiovascular exercise. Anything from walking/sprinting to swimming to bike riding will work perfectly. I would recommend doing his type of training 2 to 3 times per week for best results. As always, be sure to consult with your physician before starting any exercise program.
Remember, what you get out of exercise is directly proportional to what you put in. Work at high-intensity training for awhile and see just how much better your fat-loss efforts go.
Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at (http://hop.clickbank.net/?ct2288/betteru). He can be contacted at email@example.com.