Diet Schedules For Weight Loss

The best diet for health maintenance, and for the prevention of avoidable diseases, should include a wide variety of foods from the four food groups. Such a diet should conform to the best knowledge we have based on good science and not on clever marketing. A healthy diet should both induce weight loss in the obese, and help all individuals prevent nutrition-related diseases such as heart disease, diabetes, cancer, and other ailments.

The diets include nutrients from all the four groups and thereby maintain the metabolic balance of the body. According to the scientific community, a healthy diet should adhere to the 60-20-20 Plan - meaning that you should derive 60 per cent of your energy from carbohydrates and 20 per cent each from fats and proteins. The author's programme adheres to this plan with a small modification.

The plan first readjusts the amount of present calorie intake by five per cent per week to a maximum of 30 percent, that is, over a period of six to ten weeks (depending on the person) the calorie intake is gradually reduced to almost 60 per cent of the original. The balance is maintained at the same level. An example:

Step 1

The first step is to ascertain the present calorie intake proportion. (Typically, people tend to have a greater percentage of fat in their diets than the ,typical proportion.)

Assuming that a person was originally consuming 2,500 calories at the start of the programme, then the

Expected Ideal Proportion of calorie intake is:

Carbohydrates 60% of 2,500 = 1,500 calories

Fats 20% of 2,500 = 500 calories

Proteins 20% of 2,500 = 500 calories

Step 2

Calorie Reduction: A maximum of 5 per cent per week, which means that in this particular case the calorie intake will be reduced by 5 per cent of 2,500 = 125 calories per week.

Total calorie reduction at the end of 6 weeks = 6 x 125 = 750 calories.

So the total calorie intake of that person after six weeks will be = 2,500(original intake) - 750 (reduction) = 1,750 calories.

Step 3

Adjusted Nutrient Percentage

Carbohydrates 60% of 1,750 Fats =1,050 calories

20% of 1,750 = 350 calories

Proteins 20% of 1,750 = 350 calories

The gradual decrease of calorie intake is achieved by reducing the intake of calories and replacing traditional meals with crafted meals having a higher degree of fibres (which typically don't have calories and are roughage), liquids and foods that increase the metabolic rates.

The dietary habit is modified according to what I call 4(F) 2(L) 1(S) - which indicates that you take at least 4 all Fruit diet, 2 all Liquid diet and 1 diet you Skip. Fruit diets are best in the morning; liquids are best either in the morning or as the last diets of the day; and skipping dinner is a good idea.

Now let us understand why we should follow this regimen and how it can help in weight loss. Most fruits are rich in liquids, macro and micronutrients and other essential energy sources required by the body. Fruits are also low in fats and thus have moderate levels of energy. Citrus fruits have a great amount of dietary fibre and help cleanse the system and increase the metabolic rate.

The fat content in fruits is minimal, which implies that the calorie intake is less when we eat fruits, excepting ones such as bananas and custard apples. Fruits also act as catalysts for our metabolic system - they increase the metabolic rate of the body - so we burn up more energy and thereby end up losing weight.

The second constituent of our regimen is a liquid diet. Often, we misunderstand the definition of a liquid diet and think that anything that is a liquid or flows is a liquid diet! I hold a different opinion. According to my plan, any diet that has more than three-fourths of its body mass as water or liquid happens to be a liquid diet. Therefore, my definition also includes stufflike watermelons, cucumbers and other water-rich food items apart from regular drinks.

It is a scientific fact that liquids enhance our metabolic rate, thereby consuming more energy. Further, liquid diets have almost no fat and extremely 'low calories. In fact, liquids as a food class have minimal calories because their major constituent is water, which is totally calorie-free. The more liquids we consume, the more we utilise stored energy and the less the intake of energy.

But one must bear in mind that every liquid diet may not have all the benefits mentioned above. Liquids like fullcream milk have a high content of fat and minerals. Similarly, fruit juices have a high degree of sugars and are extremely low in natural fibres, thus one ends up consuming more energy. Butter/fat garnished soups and salads should also be avoided. The ideal liquid diets are water, citrus shakes, low-fat (double-toned milk) shakes, salted buttermilk (made from double-toned milk), melons, cucumbers, vegetable juices and salads.

Now let us understand the third component of our schedule, skipping a diet I strongly oppose dieting and regular skipping of diets. Research now clearly indicates that there is a negative link between dieting and weight loss. But a planned and moderate skipping is always helpful for two main reasons. Firstly, when.you skip a single diet in a week, your body tends to consume the same level of energy and as it does not have an intake it uses the energy stored in the body. Secondly, when you skip a meal, you give your digestive system a break, which enables it to carry out overhauling. I always suggest my clients skip a dinner, rather than a breakfast or lunch, because the sleeping body requires less energy, so one doesn't feel drained.

Next, the obvious question one might ask is: how did I reach this magical concept of 4(F) 2(L) 1(S). Assuming we take 21 meals in a week's time (3 meals a day, 7 days a week), with 7 (4+2+1) modulated meals we are regulating the consumption pat,tern by 33 percent or one-third. I believe this is an organic and natural approach. Without putting too much burden on our system or carrying out weight loss in a crash-diet manner we gradually lose weight. All the constituents of our regimen are extremely low in fat and calories, thus we have no fear of weight gain.

At the same time, all this regulates and increases our. metabolic rate, so we end up burning more calories and losing more weight.

There are three important things to keep in mind when practising this regimen:

First, the pattern is weekly so don't try to narrow it down for a period less than 7 days.

Second, follow these schedules in a non-consistent manner - which means you might choose Monday morning (as all fruit), Thrusday night(all liquid) for one week and may be tuesday morning(all fruit) and friday night(all liquid) for the next week.

Please note that these diet charts are indicative in nature. Please refer to the calorie tables given at the end of the book to determine the exact calorie count of various products.

For increasing or decreasing calories, please ensure that you follow the Food Pyramid and other factors mentioned in the book. Decrease the calories in a proportionate manner and your calorie intake shouldn't be less than 1,100 calories at any point of time

Lose Weight By Eating These Foods

In this article, a few choice recipes have been presented with a low-calorie content but somewhat higher bulk to ensure a feeling of fullness. Low calories are achieved by reducing fat-related activities to the minimum. For instance, instead of frying, one could steam, boil or microwave some food items.

To ensure low-calorie intake, liquid and cereal diets should be increased, while snacks must be decreased. The emphasis should also be on judicious use of spices, condiments (which compensates for the lack of fat), leafy green vegetables, plenty of watery dishes, soups and non-cream based recipes. Begin your meal with a low-fat moderate-protein soup, which is filling and helps reduce appetite.

According to the National Institute of Nutrition, Hyderabad, a minimum of 10 percent of our total calories should come from fat. This amount is easily available from hidden fats found in cereals and pulses. Ensure you eat food slowly, chewing every morsel thoroughly.

In the recipes presented in these pages, all nutritional values are approximate and single units/ servings of dishes.

Cold Cucumber Soup

Cucumbers are a great source of water and fibre. Besides water (which forms more than 80 percent of its weight) other constituents of cucumbers are minerals and proteins. This soup is a nutritious starter providing carbohydrates, proteins, calcium, potassium, iron and vitamins A, B and C.

Ingredients

1 kg cucumber

2 1/2 cups fresh curd (made from skimmed or double-toned milk)

1 cup milk (skimmed)

1 tbsp chopped capsicum

1 tbsp oil

Salt to taste

Preparation

Cut all but one cucumber into large chunks and boil in 2 cups water until soft. Cool, then puree.

Add the curd, milk and salt. Beat well.

Chop the remaining cucumber into fine pieces. Fry in sunflower oil, adding the capsicum as well. Add to the soup.

Chill for about an hour, and serve.

Low-Fat Broccoli/Cauliflower Soup

Broccoli is rich in proteins and low in fat and is a rich source of vitamins B2, B6, A and K and calcium. It is also a good source of water. This recipe provides all the nutrients required by our body in' a perfect combination. The broccoli should be washed properly.

Ingredients

4 cups of water (approximately 750 ml)

3/4 cup celery, chopped

1 tsp olive oil (you can also use sesame oil)

2 tbsp flour

3/4 tsp salt (or to taste)

1/8 tsp nutmeg (jaiphal)

600 grams broccoli, stalks separated

1/2 cup onion, chopped

1/8 tsp pepper (or to taste)

1/2 cup evaporated skim milk

Preparation

Heat 2 cups water in a large pot till boiling.

Add vegetables, cover, and cook till tender (about 10 minutes).

Blend vegetables with part of the cooking water in a blender or food processor.

Heat olive oil in a small non-stick skillet. Add 2 tbsp of the water.

Sprinkle in the flour. Cook and stir until smooth.

Add the remaining water and heat to boiling, stirring constantly. Boil and stir for 1 minute.

Stir broccoli mixture, salt, pepper, and nutmeg. Heat just until boiling.

Weight Loss and Behavior Change

The trouble with most diets is that they call for a way of eating that is virtually impossible to maintain for more than a short period of time. To change your behavior you must be honest with yourself about what you eat, how much you eat, when you eat, and most important, why you eat.

The real secret to losing weight, and keeping ,it off, is changing the way you behave around food.

Many people insist they do not overeat. They talk about the modest meals they eat, perhaps skipping breakfast in favor of a cup of black coffee. They swear that lunch is just a salad or a diet shake. But somehow they forget to mention - and probably have forgotten themselves - the midmorning muffin, that handful of jelly beans while chatting at a colleague's desk, the Happy Hour free hors d'oeuvres, a little taste of this and sip of that while preparing the family meal, the bedtime snack.

Do you have similar "freelance" eating episodes in your day?

Time to form a strategy

After taking the quiz and analyzing your answers, you should have a pretty good idea where food dangers lie for you. If you are like most people eat in response to triggers more often than in response to physiological hunger.

Knowing what your specific triggers are can help you modify your behavior in three different ways:

Avoid triggers: This may not always be possible, but it often will be. Take a look at your hunger triggers and see which ones you can avoid always or at least often. If family gatherings are nonstop food fests, perhaps you could suggest a noneating activity instead. If a jar of salted peanuts says "Eat all of me," ban peanuts from your home. If you eat less responsibly when you are alone, try to eat with others as often as possible.

Change the way you respond to triggers: When you cannot eliminate triggers from your life, you can substitute behavior. Instead of opening the refrigerator, how about opening a book and losing yourself in reading? Instead of walking to the cookie jar, how about taking a walk outside? Not only will that get you away from the cookie jar, it will burn some calories and maybe even lift the mood that made you want to reach for a sweet.

Find other ways to comfort yourself: When your mood makes you want comfort food, try a nonfood alternative. Perhaps a hot bath or a hug or sitting in a cozy chair with a blanket while listening to soothing music will answer your needs as well as a banana split or plate of meat loaf and mashed potatoes.

It's a fact of life that bad habits are easier to keep than good ones. Still, if you are able to identify things you do as habits, that's the first step in ridding yourself of the bad ones. I have suggested a few substitutions. Can you think of more that apply specifically to yourself and your circumstances?

It is difficult to just say no, but it is easier if you can replace one habit for another.

Make your own rules

Try to develop a set of rules for yourself. Write them down in your notebook and look at them frequently. Make a Food Blacklist: foods you simply do not eat. You'll be able to identify candidates for this list if you look at the answers to your quiz. Personally, roasted cashew nuts are my downfall. Once I eat one, I'll eat them all. I have made it a rule that I do not have them in the house. Because if I begin, I know I can easily consume my entire daily calorie requirement in one sitting and hate myself afterward.

Where will you go from here?

you took a hard look at your body and collected a lot of data to tell you whether you are overweight and, if so, by how much. In this chapter, I have asked you to think about your relationship to food and eating. Now it is time to decide whether you need to lose weight at all. And if you do, whether you are ready to make the commitment.

I believe such a commitment is essential before you can make the changes in habit and behavior that are required for permanent weight loss.

Remember: We are not looking for a quick fix to lose weight. We are aiming for a change in lifestyle that is sustainable over the long term.

Losing a few pounds is simple; keeping them off is the goal. So, where will you go from here?

Knowing what's right for you

Perhaps you have discovered your weight is well within the normal range and your BMI is within the definition of healthy weight. You do not need to lose more weight, but I hope you will adopt or maintain an active lifestyle and the healthful eating habits we've been talking about. And if, over the course of time, your weight begins to creep into overweight territory, I hope you'll pick up this book again.

If your self-assessment tells you there's weight to be lost, but you are not ready to change your behavior and make a serious commitment to being more active and eating in a healthier way, it may make more sense to put the idea of weight loss on the back burner. Let it simmer, though, and revisit the idea from time to time. Perhaps talking to a doctor or friend will convince you that your health depends on it. Perhaps being more aware of your behavior around food and exercise will keep alive the thought of changing. Just because you aren't ready now doesn't mean you never will be.

Weight Loss: Personal Trainer or Personal Yoga Teacher?

If you're looking to lose weight, you may have considered hiring a personal trainer. Here are seven reasons to consider personalized yoga instruction instead of traditional gym-based personal training to help you meet your weight loss and fitness goals:

1. You never need to set foot in a gym or use gym equipment.

Unlike most forms of personal training, yoga builds strength and endurance by bearing the weight of your own body. All you need is a little floor space.

The benefits are clear: You don't need to pay extra for a gym membership, buy expensive equipment (yoga gear is cheap and often unnecessary), or worry about other people looking at you while you exercise.

2. While personal trainers tell you to 'push harder, make yourself do it,' a personal yoga teacher will encourage you to respect your limits without judgment.

Non-harming is taught as a tenet of yoga. This includes respecting and accepting yourself (including your body) as you are today instead of forcing the body to do things it's not ready for. This also includes training the mind to be aware of destructive self-criticism. Over time, you can safely expand your capabilities and learn to accept and honor yourself without the harsh 'no pain, no gain' attitude.

While a yoga practice can certainly help increase your tolerance for uncomfortable situations, it is strictly a 'no pain, no pain' endeavor.

3. Personal training does a great job of getting the weight off and building muscle, but may do so at the expense of flexibility.

Yoga allows you to lose weight while building lean muscles for both stamina and flexibility, giving you added agility, speed, and range of motion - an extra edge for the tennis court, golf course, football field or hiking trail.

4. Your personal trainer may 'pump you up' to work out in an excited state, spurred by the fight-or-flight stress response.

A skilled yoga teacher can achieve the same cardiovascular training by having you hold poses, flow through a series of non-impact postures, or even through simple breathing techniques - all while in a relaxed state.

5. Personal training sessions can sometimes be mind-numbing and repetitive.

Yoga, on the other hand, requires concentration to keep balance in the poses, building focus and poise in all aspects of life and at any age.

6. Personal training targets only the physical aspect of your wellbeing.

Yoga is a technology thousands of years old developed to bring optimum performance and balance to all aspects of your life. Get rid of the weight in your physical body - while shedding mental, emotional, and spiritual weights that have been keeping you from being happy, whole, and connected.

7. Yoga directly addresses stress, one of the main contributors to health problems today.

Whereas you may feel the euphoria of an endorphin-induced 'runner's high' as an after-effect of a tough workout at the gym (until you crash), yoga practice includes stress reduction from beginning to end, with techniques you can use long after your private session ends.

No doubt every personal trainer and every private yoga teacher is different and brings his or her own unique talents and training into an overall plan to help you lose weight. But before you sign your personal training contract, be sure to consider personalized yoga as an effective weight loss strategy.

How your subconscious can affect your permanent weight loss

From the moment of birth your first emotional experiences establish your subconscious perceptions of the world. There is not a moment of the day or night that you are not affected by your emotions. More often than not it is your programmed emotional states, not logic that control your behavior. Therefore in order to apply the process of Burris MIND/FITNESS you must first understand how your subconscious mind works.

Your subconscious mind flawlessly records everything you have ever seen, felt, smelled, heard, or tasted. Unfortunately it is not capable of interpreting the true meaning of the information it records. It simply takes the information it accumulates, and organizes it into individual programs that determine how you will respond to recurring circumstances in your daily life. Once your subconscious mind has taken certain information and formed it into a program, it will devote its considerable power to the continuation of that program behavior or habit, regardless of the consequences.

Your subconscious programming can be useful. This is what allows you to do things automatically like drive a car, type a letter, or use a computer. If the subconscious did not store this information for you in the form of a program, you would not be able to do these things automatically. The disadvantage to this is that there are some subconscious programs that simply do not work.

At some point in your life you may have been programmed to eat poorly or to respond poorly to a certain situation or to link pleasure to things like smoking, drugs or alcohol. The dilemma later in life is how to change the behaviors that do not work for you. The bottom line is that there are two subconscious components that activate an emotional state, which in turn determines your behavior. 1) You must talk to yourself which usually begins with a question and 2) By asking yourself a question your subconscious mind will always give you an answer, which in turn produces a correlating picture. It is from this subconscious picture that your emotional state is determined and in turn determines your behavior. A good example of this process is when a person is overweight; they constantly ask themselves negative questions like: “Why am I so fat?” or “How did I get so fat?” or “Why can’t I lose this weight???” By asking yourself these types of negative questions, your subconscious mind will produce negative answers such as: You are fat because you overeat or you overeat because you are stressed and for each of these negative answers the subconscious mind will produce a correlating picture of you as a fat person.

The mind now interprets these subconscious pictures, as how you should look, and devotes its tremendous power toward maintaining this body image. So you see, every time you ask yourself a question there is a correlating subconscious picture, which determines your emotional response. Through the process of Burris MIND/FITNESS you will learn how to Recognize, Access and Change these two subconscious components. Unlike your conscious mind, your subconscious mind is always active, it never sleeps. An example of this is when you ask yourself the question: What is that person’s name? For the life of you, you cannot think of their name and then maybe an hour or two later or even the next day their picture and name pop into your mind. The reason for this is your subconscious mind was continuously working on the name, even though you had consciously given up.

If the subconscious does not already have a stored answer for a question, it will search through all of its available information until it formulates one. This is why you need to ask yourself any question you think may move you toward your weight goal because the subconscious will always find an answer.

It is estimated that your subconscious mind generates over 60 thousand thoughts per day. We refer to this thought process as talking to ourselves. The reason your subconscious mind is capable of generating over 60 thousand thoughts per day is because your inner voice continuously speaks to you at a rate of one thousand to twelve hundred words per minute. You can only speak however at about two to three hundred words per minute. This means your inner voice runs at a rate of about four times faster than you can speak and produces a correlating picture for each of these thoughts. In other words if your mind was the world, your conscious mind might take up the space of LA or New York but your subconscious mind would take up the space and activity of the rest of the world.

Regardless of whether your goal is a change in diet for weight loss, an increase in your fitness program or to take control of an eating disorder such as anorexia or bulimia. In the end the question you need to ask yourself is…Am I completely happy with the mind running itself or do I need to take control of it? If your answer is I need to take control of it, then Burris MIND/FITNESS is the answer

Oxygen Therapy, the Secret to Healthy Living

">The renowned biochemist scientist Dr. Otto Warburg may have discovered an

underlying cause of all cancers over 50 years ago. He actually won two Nobel

Prizes for discovering the clues as to why cancer develops. In 1931 Dr.

Warburg won his first Nobel Prize for his work in proving cancer is caused by

a lack of oxygen respiration in cells. He has shown that cancer cells cannot

grow in a highly oxygenated environment. All normal body cells meet their

energy needs by respiration of oxygen, whereas cancer cells meet their energy

needs in great part by fermentation. He revealed that when oxygen fails and

fermentation is substituted for a cell's energy, the pathway to cancer is

opened. He stated that the main cause of cancer is the replacement of this

normal oxygen respiration of body cells by an anaerobic (without oxygen) cell

respiration.

Some causes of poor oxygenation include a buildup of carcinogens and other

toxins within and around cells, which blocks and then damages the cellular

oxygen respiration mechanism. The majority of the foods and drinks we consume

are acidic, with colas and other soft drinks being highly acidic. Sang Whang,

in his book Reverse Aging, points out that toxins are acidic. If blood starts

to become acidic, then the body must take the toxins out of the blood and

deposit them in cells so that the blood will be able to maintain a slightly

alkaline condition. This causes those cells to become more acidic, and also

causes a decrease in their oxygen levels. Alkaline water (including the

water in cells) can hold a lot of oxygen. Acidic water (or cells) can hold

very little oxygen. So the more acidic your cells are, the less oxygenated

they will be. It is not so easy to get oxygen into cells. Breathing oxygen is still

limited by the amount of hemoglobin and acidity for getting oxygen into the

cells. A delivery mechanism is needed to get the oxygen into the cells, this

is why at Nucellcanada.ca we highly recommend Cellfood Concentrate, the World'

s most powerful oxygen-producing product with 78 ionic colloidal minerals and

34 plant enzymes. Cellfood has safely provided the nutritional benefits of

oxygen therapy to people all over the world. Cellfood's unique structure

oxygenates and feeds the cells- cleaning and tuning up the body's systems

throughout the day. A lack of oxygen results in sickness, poor vitality, poor stamina, fatigue

and a general weak disposition. Authorities stress that most diseases

especially yeast or fungal infections like Candida albians occur most

frequently in any oxygen poor environment in the body. Dr. Stephen Levine, a

molecular biologist and respected nutrition researcher has also stated, "We

can look at oxygen deficiency as the single greatest cause of disease." Thus

the development of a shortage of oxygen in the blood could very well be the

starting point for the loss of the immune system and the beginning of feared

health problems such as cancer, leukemia, aids, seizures, nerve deterioration

and Candida. Though oxygen is one of the important keys to good health, not everyone is

aware of this. Scientists are only now looking at the important role that

oxygen plays in the prevention of disease. The four modern day stressors,

toxic stress, emotional stress, physical trauma and infections, all draw upon

and excessively deplete the body's oxygen supply. Our product Cellfood

Concentrate provides an incredible oxygen source and delivery system to the

body at the cellular level. This Oxygen enriched solution is delivered

through ingestion to every single cell in the body. The result? Anaerobic diseases (virus, bacteria, fungus - which like low

Oxygen) find it hard to thrive in such an Oxygen-rich environment. Oxygen provides life and energy to every living cell. If poor eating habits,

drinking, pollution, toxins, drugs or lack of exercise abuse the body, the

cells are deprived of vital oxygen and the immune system may be weakened. Low

oxygen levels are undesirable because they affect the body's metabolism and

may even cause it to manufacture improper chemicals and/or give rise to

various health problems.

Oxygen is a powerful detoxifier and when it is deficient, then toxins begin

to devastate the body functions and deplete the body of life giving energy.

Initial symptoms of oxygen deficiency may include overall weakness, fatigue,

circulations problems, poor digestion, muscle aches and pains, dizziness,

depression, memory loss, irrational behaviour, irritability, acid stomach and

bronchial complications. One of oxygen's main functions in the body is

disintegration; rubble, garbage, toxins, refuse, debris, and any useless

substance is destroyed by oxygen and carried out of the system. One can

therefore realise the vital importance of oxygen to optimum health.

Cellfood is only one of the exceptional products offered at Nucell Canada,

take a further look at our products that allows for anti-aging, vitality and

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The Best Components of Skill Related Fitness

Physical fitness is an important way for adopting a healthy lifestyle. Regular exercise helps in building sound mental and physical health that helps you in attaining high fitness levels. Incase you are looking for some amazing fitness schedules, you can try some amazing health and fitness tips such as aerobics and jogging along with cardiovascular exercise and weight training that helps you in building strong body with enhanced endurance levels.

Physical fitness is an important part of every individual’s lifestyle that not only helps in enhancing the energy levels but also improves the power of concentration, alertness and energy levels.

Incase you want to include components of skill related fitness schedule in your regime, make sure you include cardiovascular endurance that increases the muscle power. A good exercise regime is also useful in improving the flexibility of the muscles and joints by offering a huge range of motion. And, if you have a busy schedule and feel unable to take time for a healthy work out, make sure you take time so as to burn a minimum of 200 calories on daily basis.

You can manage this by simply walking on the steps rather than taking course to escalator. Make surer you take a good walk in order to burn excess calories. Apart from exercising, it is very important to take care of the diet you take, make sure you are stay away from junk food that is full of fat and salts that increases HDL and results in hypertension. Following routinely exercise helps you in managing your immune system.

Once you develop a good fitness regime, you will certainly develop following components of skill related fitness such as Agility, Balance, Coordination, Power, Speed and Reaction time that certainly benefits you improving your stamina and endurance. So, get started with a grueling exercise regime and seek innumerable benefits of skill related fitness.

Isolating body parts or complex exercises in your strength training? How to acheive real muscle dev

Working in the fitness industry, You can often see how much people dont understand about the big picture benifits of strength training, when we get the same question all the time. The question usually goes something like:

"what movement can I do to target my ___________ (insert your favorite muscle here: biceps, pecs, lats, tri's, etc)?

No matter what muscle someone asks about, they will always ask how they can isolate it. They answer to the question is always the same– “Why on earth do you want to isolate it?”

One of the first things I like to teach my clients is that the body works best as a whole using its natural kinetic chain which is a system where parts of the body assist each other to make up a complex movement. The body simply does not move well in isolation, in fact, there really is no such thing as true muscle isolation. Even when doing an "isolation" movement there is almost always a neibouring muscle group that will help in some way to complete the movement. However, in this article we will compare "isolating" body parts with single-joint exercises to the much more effective strategy of using multi-joint complex exercises.

Whenever you isolate muscles by doing single-joint exercises, you are actually training your body to not function as it should and this increases your risk of injury. By using isolation exercises you are creating a body made up of individual muscle groups rather than the strong, functional unit it should be.

If you really want to end up with the joint problems, tendonitis, and excess body fat, that single joint training usually leads to, then please, continue to ‘isolate’ body parts. Although, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex exercises (in both sports or even everyday tasks), then you need to change your focus away from muscle isolation. Trust me, focusing on how well your body functions will give you a body that looks even better than it would have if you focused on training in isolation. For example, take a look at the physiques of almost any professional athlete. These guys will almost never train with muscle isolation (Their conditioning coaches wouldnt have a job very long if they let them), yet they are absolutely ripped to shreds! Just look at people like Maurice Green or Terrell Owens and tell me who wouldn’t want to look like those guys.

Another advantage of moving away from isolation exercises to complex exercises is that it is much easier to lose body fat. This is because focusing more on multi-joint complex exercises instead of single-joint muscle isolation exercises, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone.

For example, machine leg extension is a single joint exercises that works mainly the quadriceps, this movement can cause knee joint instability long term, and the movement doesn’t burn many calories for all that effort. Exercises like squats, lunges, step-ups, and deadlifts, on the other hand, are all multi-joint complex exercises that work hundreds of muscles in the body (including the quadriceps) as a complete unit, they all create more stable and strong joints in the long run (when you do them properly), and also burn a huge amount of calories compared to the single-joint exercises. Learn 5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat & Get Six Pack Abs go to http://www.homefitnesstrainer.com.au/truthaboutabs.htm

Qigong - The Secret To Long Lasting Health In Only Minutes Per Day

Today, more and more people are stressed out and made sick by everyday life. In fact, I see it in my practice with my clients.

“I can’t meet with you because I have so many things to do”.

“And now, I am sick because I have so many things to do, and can’t take off from (fill in the blank)”.

“Plus, I can’t even think straight because of my phone, blackberry, pager, laptop, etc.”

“And, now I have even more things to do…”

This “endless spiral” lifestyle makes it hard for anyone, super-human or otherwise, to stay motivated. And, how about you?

How do you really feel when you wake up each day? Do you lack energy and as a result fear facing the new day ahead?

And, how do you feel throughout your day? Do you feel exhausted by 9:30 in the morning? Even more drained in the afternoon? Are you unable to concentrate or think clearly?

Are you feeling run down from high levels of stress at work, in traffic, at home and from life? Do you get frequent headaches? Frequent colds and sickness? Experience shortness of breath even from the slightest physical exertion? Did you put on a few extra pounds this year?

I’ll bet that you can probably answer YES to one or all of these. (And, come up with a few others on your own if you take some time to think about it.)

So, what can you do to beat stress, be healthy and stay motivated?

Here’s my solution – Qigong. And, with continued practice of Qigong you can start on a journey to better health and well being!

WHAT IS QIGONG?

Qigong, also known as Chi Gong or Chi Kung, has been practiced throughout China, Korea and other Asian countries for thousands of years and continues to be practiced daily in parks, schools, gyms and at home. In my visits to Asian countries, I always see groups of people, young and old, women and men, congregating at sunrise to do their Qigong exercises.

Qi means “breath or gas” in Mandarin Chinese and is the energy produced by breathing that keeps us alive; gong means “work or technique”. Qigong is then the "breath work" or the art of managing the breath to achieve and maintain good health and to enhance the energy mobilization and stamina of the body in coordination with the physical process of respiration. Unlike other physical exercises, such as weight lifting, aerobics or running, Qigong can be, and should be done everyday.

Qigong involves the coordination of different breathing patterns with various physical postures and motions of the body. The gentle, graceful movements, combined with controlled breathing and meditation make Qigong an ideal health and fitness program for women, men and children of all ages.

As we age, we lose a little of our energy and health, year after year. But there’s good news — you don’t have to. With Qigong exercises you can balance and enhance your mental, physical, and metabolic functions — your mind, body and spirit. You can learn to concentrate on and control your breathing which is an important component of the relaxation response; so very critical in combating and managing stress. And, you can strengthen your immune system for a longer, healthier life.

THE MEDICAL COMMUNITY IS EMBRACING IT!

Recent scientific evidence has proven the power of the mind and its thoughts on the health of the body; in maintaining a healthy lifestyle, recuperation from injury and in lessening pain. In fact, a recent programs on PBS, NBC and others, have established that the mind, body and spirit are all active “ingredients” for overall well being and good health, and critical in preventing disease or living well with chronic disease. Leading medical institutions, such as the M.D. Anderson Cancer Center in Texas and Our Lady of Lourdes Medical Center in New Jersey, now provide and teach Qigong. The University of Arizona and Duke University also offer courses in Integrative and Alternative Medicine to physicians.

WHAT WILL YOU GAIN FROM CONTINUED PRACTICE?

There are many Qigong exercises that can help specific areas of your body, mind and spirit. Here are three that target some of the key health issues today.

STRENGTHEN YOUR CIRCULATION AND IMMUNE SYSTEM WITH CIRCULATION QIGONG:

Circulatory system diseases are a significant burden in terms of morbidity, mortality, and use of health care services. According to the National Center for Health Statistics and the CDC, expenditures for circulatory diseases total nearly 20% of all personal health care expenditures.

Ongoing practice of Circulation Qigong provides the following health benefits:

1) It directly stimulates the organ meridians to strengthen blood circulation, 2) It also strengthens the lymphatic system that protects the body from being infected by cancer cells, fungi, viruses and bacteria, 3) Circulation Qigong also detoxifies your tissues, 4) When the function of these systems is improved; the health and wellbeing of all your internal organs, your immune system, and your brain function will be improved.

RELEASE STRESS AND TENSION WITH STRESS RELIEF QIGONG:

Stress Relief Qigong controls high blood pressure and releases tension. Evidence suggests that reducing your blood pressure by only 5-6 points can decrease the risk of stroke by 40%, of coronary heart disease by 15-20%, and reduce the likelihood of dementia, heart failure, and mortality from vascular disease.

Some of the other benefits you gain are:

1) Release of your stress, 2) Improvement and control of your breathing, 3) And calming and strengthening of your internal organs.

INCREASE YOUR MENTAL POWER WITH CONCENTRATION QIGONG:

The exercises for Concentration are important in that they increase your mental power and all of your senses, including the sense of smell. The inability to identify the smell of lemons, lilac, leather and other smells predicts which people will develop Alzheimer's Disease, according to a study presented at the American College of Neuropsychopharmacology’s annual meeting. It is estimated that world-wide the number of people with Alzheimer’s will increase 238% over the next 30 years! In the U.S. alone it is the third costliest disease after heart disease and cancer! So, it is very important to consistently practice these exercises to improve our concentration.

With consistent practice of Concentration Qigong exercises, you can improve:

1) Your ability to concentrate, 2) Mental capabilities and 3) Your probability of a longer, healthier life.

In summary, Qigong is an excellent addition to improve your health regimen and keep you on track for a healthy lifestyle. Through continued, diligent practice you will reap the many benefits of Qigong and help your mind, body, and spirit heal naturally, so that you can stay motivated and on top of your “game”.

The Medicine of the Inner and Outer Light in the Human Photocell

That the human body is a living photocell, energized and controlled by light entering the eyes is one of Liberman’s basic and innovative assumptions. 1 Once this light enters the body it has a profound effect on both our physiological and emotional functioning as well as the development of our awareness. Our lives are truly dependent on the sun and the small portion of electromagnetic waves that reach our planet. The approximately one percent of these waves which reach us and are visible, are essential to proper human functioning and evolution. Liberman repeats physicist David Bohm’s postulate that “all matter is frozen light.” Light is all in all, the basic stuff of the universe that manifests itself in a variety of forms. He joins Teilhard de Chardin and Arthur Zajonc in asking whether the evolution of humans both individually and collectively, has basically been dependent on our ability to receive and to make use of both the inner and outer lights, the “within” and the “without”, the spiritual and physical. As both Teilhard and Arthur Zajonc have stated, the inner light is crucial because it gives meaning to what we physically see. Liberman describes the eyes as the windows of the soul because our eyes provide the means for the interrelationship of the world without and the world within. We meet persons and objects and show how we feel with our eyes. Our eyes reflect our physical and emotional health by serving as an index of many different physical health functions or conditions, and are accurate indicators of mental states and styles of operation. The eyes serve as the major gateways through which light enters and affects the body’s total functioning including consciousness. The Gospel of Luke relates: “The light of the body is your eye, when your eye is clear, your whole body is clear, your whole body is also full of light; but when it is bad, your body is full of darkness.” (Luke 11:34) The present-day clinical science of iridology, which many still consider psuedoscience, is based on the assumption that the iris of the eye is a real map of the body; that each section of the iris correlates with a specific part/organ of the body. Liberman cites the findings of a group of Russian scientists, reported in 1989, that found a one-hundred-percent correlation between the diagnosis of their iridodiagnostic technique and the actual physical conditions of their subjects. 2 It is very interesting to note that the principal conveyors of light to us are really extensions of our brains, the most complex (most parts) of any currently known human system. Brain and eye weight is two percent of our total weight but they require a quarter of our nutritional energy, a major part of our oxygen, Vitamin C, and zinc intakes. Our eyes contain seventy percent of the body’s sense receptors, and except in the case of totally blind persons, provide access for approximately ninety percent of all we learn in our lifetime. (16) As we have already noted, modern science is looking at the eyes as the “gateways of the mind.” Liberman believes that specific mental patterns are directly related to the functioning or dysfunctioning of the physical eye, and light has a direct effect on our mental states.(18) Light is the principal nurturer of our bodies having a vital effect on our physical and emotional functions. Although hypothesized and tested since the late 1800’s, it wasn’t until the early 1970’s that it was finally proven definitively, that when light entered the eyes, it just didn’t only affect seeing, but also affected the brain’s hypothalamus, which in turn is the coordinator and regulator of most of our life-support functions. It also initiates and directs our reactions and adaptations to stress. (22-25) The Greeks and other ancient civilizations knew this and practiced it in their medicine. Now we have scientifically confirmed that the nervous and endocrine systems are directly stimulated and regulated by light to an extent not accepted, until recently by modern science. (22)

Endnotes 1 Jacob Liberman, Light-Medicine of the Future (Santa Fe, New Mexico: Bear and Company, 1991) p. xxv. This and subsequent direct references from this work are reprinted by permission of InnerTraditions International, Rochester

10 Dynamic Fat Loss Eating Tips

Healthy eating is a way of balancing the food you eat to keep your body strong, energized, and well nourished. Healthy eating and drinking are the best things you can do for yourself. A healthy lifestyle is about eating well, feeling good and enjoying the food that you eat.

1 - Drink Water - Our body needs a lot of water. Water is not just way to flush out toxin but if you have more water in your body you will generally feel healthier and fitter. Water is a natural appetite suppressant, so developing a good water drinking habit can be a long-term aid in achieving and maintaining a healthy weight. It is not clear how much water intake is needed by healthy people, though most advocates agree that 6–7 glasses of water (approximately 2 litres) daily is the minimum to maintain proper hydration. If you're serious about becoming leaner and healthier, drinking water is an absolute must.

2 - Eat fresh fruit - Instead of drinking fruit juice, choose fruit. Juice is often sweetened but fresh fruits have natural sugars. Fresh fruit is an important part of a healthy balanced diet, relatively low in calories and is nutrient dense. Fresh fruit is generally available from September to December. Fruit is a delicious way to add needed nutrients and vitamins to your diet such as peaches, plums, apricots, melon, cherries (if you have patience to pit), berries, apples, pears, grapes, or tropical fruit.

3 – Go Vegetables – This source of nutrition is your best bet when it comes to losing pounds. There are many types of vegetables to choose from. Try to eat at least two servings a day. And the leafy green vegetables are your best bet. Try to include a salad in you diet always.

4 - Eat Smart - The difference between man and beast is that we are driven by intelligence while beasts are driven by instinct. Don’t just eat something because you feel like eating it. Ask your self whether your body really needs it.

5 – Easy On The Sweet Tooth - Control your sweet tooth. Those with a sweet tooth beware the lure of Belgian chocolate. It is natural that we have cravings for sweet things especially chocolates and other confectionary. Keep this type of eating to a minimal the best you can.

6 - Eat When Your Hungry - Some of us have the tendency to eat whenever we see food. We use outings as an excuse to stuff our selves. Don’t blow the time you spent dieting on an event like this. Just because your in a social scene doesn’t mean you should chow down if others are.

7 - Don’t Snack out of Boredom - Do not fall for snacks in between meals. The main problem with snacking is that it is usually less filling and contains a lot of fat and calories. Just think about a stop and Dairy Queen… tempting but terribly fattening.

8 - Black tea or coffee - Black tea or coffee can actually be good for you. But personally I would like to recommend tea rather than coffee. The caffeine in the coffee is not really good for you because it is an alkaloid and can affect other functions of your body like the metabolism.

9 – Just Say No To Fried Food - Fried foods are generally considered to have a high fat content because there is no efficient method for removing the cooking oil from the surface of the food once frying has been completed. Fried foods are incompatible with health and if you choose to eat fried foods at any time in your life, even just one meal a week, you're going to have unhealthy cholesterol levels as a result. .

10 – Don’t Skip Meals - The worse thing you can do while watching you diet is skip a meal because you need to eat consistent to keep your metabolism in balance. It has just the opposite effect of what you want. You need to have at least four small regular meals every day.

Make an honest effort with yourself to eat healthy and the results will clearly show. Definitly not always an easy task, but if you make this your habit you will discover more energy and enjoy a healthier lifestyle.

Natalie Jeppesen is a Fat Loss Expert who has been involved in the fitness industry as a personal trainer, health club manager, nutritionist, freelance author for nearly 10 years. She has help many clients achieve their fitness goals