Part 2 - Why Weight Lifting Is An Exercise That Delivers Top Health Benefits
This is most certainly not the case.
Let’s look at an analogy to gain an understanding of this.
Pretend you have two teams and each are going to try and build a house using the exact same building technique.
One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks.
Who’s going to build the bigger house?
The choice should be obvious – team one since they have more bricks to build it with.
Now, think of those bricks as being the calories you put into your body. Unless you’re supplying enough calories, you aren’t going to build really big muscles. This is precisely what makes bodybuilders look like bodybuilders.
It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates).
Whether it’s growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place.
You can’t build a house out of nothing. Likewise, you can workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth.
So, don’t get caught thinking that just because you add weight lifting to your workouts, you’re going to develop large bulky muscles. If you control your diet, this simply will not happen.
So, hopefully it is clear now that just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result. Many people make this incorrect assumption – but it really is the diet that makes all the difference in how this weight lifting will shape your body.
When you make the decision to work with me using my 6-Pack Ab Quest program, I’ll take you through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk – in fact, the plans are formulated to help you shed the fat so you look leaner and more defined.
Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned. Don’t let this exercise pass you by any longer.
Part 1 - here!!!
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets
To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com
He also specializes in teaching skinny guys how to get a six-pack and build muscle,
without drugs, supplements and training less than before
with his program found at YourSixPackQuest.com
=====================================
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CLICK HERE: http://www.kiefit.com/
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will be willing to publish it. Email: articles[at]kiefit.com
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Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at
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Wednesday, September 30, 2009
Part 1 - Why Weight Lifting Is An Exercise That Delivers Top Health Benefits
Part1 - Why Weight Lifting Is An Exercise That Delivers Top Health Benefits
By Vince DelMonte
While some individuals are strictly interested in obtaining muscle
for aesthetics, for most people, this isn’t an interest. Instead,
you’re more interested in knowing what health benefits weight lifting
will have for you…
Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.
Increased Bone Density
Weight lifting, being one of the best weight bearing exercises you can do, will increase your bone density and help ward off osteoporosis or stress fractures in the future.
Many people think running is the best exercise for increasing bone density, but this isn’t necessarily true. If the truth is told, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues. Therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run.
Decreased Frequency of Injuries
When you strength train, not only are your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities. If you’ve ever been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied. Since weight training will really hit all those deep tendons and ligaments, it’s the best injury prevention out there.
Reduction of Health Related Risks
Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer. If you couple a solid weight training program then with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problems.
Prevention of Fat Gain
The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight. If that isn’t good news for your future and the fight against body fat, I’m not sure what is. Now, with all of this said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.
Stay tuned -> Part 2 here
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com
He also specializes in teaching skinny guys how to get a six-pack and build muscle,
without drugs, supplements and training less than before with his program found at YourSixPackQuest.com
=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal
NOW! CLICK HERE: http://www.kiefit.com/
=====================================
Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc?
Feel free to send it to us. If your article meets our needs we
will be willing to publish it. Email: articles[at]kiefit.com
Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me
at http://twitter.com/KieFitDotCom
By Vince DelMonte
While some individuals are strictly interested in obtaining muscle
for aesthetics, for most people, this isn’t an interest. Instead,
you’re more interested in knowing what health benefits weight lifting
will have for you…
Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.
Increased Bone Density
Weight lifting, being one of the best weight bearing exercises you can do, will increase your bone density and help ward off osteoporosis or stress fractures in the future.
Many people think running is the best exercise for increasing bone density, but this isn’t necessarily true. If the truth is told, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues. Therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run.
Decreased Frequency of Injuries
When you strength train, not only are your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities. If you’ve ever been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied. Since weight training will really hit all those deep tendons and ligaments, it’s the best injury prevention out there.
Reduction of Health Related Risks
Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer. If you couple a solid weight training program then with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problems.
Prevention of Fat Gain
The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight. If that isn’t good news for your future and the fight against body fat, I’m not sure what is. Now, with all of this said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.
Stay tuned -> Part 2 here
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com
He also specializes in teaching skinny guys how to get a six-pack and build muscle,
without drugs, supplements and training less than before with his program found at YourSixPackQuest.com
=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal
NOW! CLICK HERE: http://www.kiefit.com/
=====================================
Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc?
Feel free to send it to us. If your article meets our needs we
will be willing to publish it. Email: articles[at]kiefit.com
Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me
at http://twitter.com/KieFitDotCom
Part 3 - Trans Fatty Acids: The poison in our food supply that most people are STILL eating every day
Part 3 - Trans Fatty Acids: The poison in our food supply that most people are STILL eating every dayIn 2002 when I published the first edition of my ebook, Burn The Fat, Feed The Muscle, I warned my readers of the dangers of trans fatty acids. I was not the only one either. Years ahead of the 2006 law requiring trans fats to be listed on food labels and the 2007-2008 restaurant TFA bans, numerous health professionals were already warning people to stay away from TFA’s.
Not enough people heeded the warnings, while meanwhile, politics and commercial interests delayed legislation. No doubt, skyrocketing rates of obesity, diabetes and cardiovascular disease can be largely linked to the continued use of these artificial fake food additives. In the US alone, 1,700,000 new cases of diabetes, 233,600 diabetes-related deaths, 600,000 myocardial infarctions and 451,300 coronary heart disease-related deaths are reported every year.
A campaign for better education and lifestyle change is worth supporting. As researchers from Harvard said, “A comprehensive strategy to eliminate the use of industrial TFA in both developed and developing countries, including education, food labeling, and policy and legislative initiatives, would likely prevent tens of thousands of CHD events worldwide each year."
For a healthy and balanced lifestyle, and for better long-term compliance, I’m rarely in favor of tagging any foods as totally “forbidden” or to use words as strong as “poison” in describing foods. But if there are any exceptions, trans fats are one of them.
If you are unable or unwilling to eliminate TFA’s from your diet completely, then you would be wise for the sake of your health and your family’s health, to keep foods containing TFA’s to a bare minimum and avoid eating any TFA-laden foods on a daily basis.
Last, but not least, be on guard, because history tells us that when one harmful food additive is banned, it is often replaced with another, which is sometimes even worse. That’s why item #1 on my list of four ways to avoid trans fatty acids is the best way to avoid anything that is harmful to your health.
Train hard and expect success,
Tom Venuto
Fat Loss Coach
www.BurnTheFat.com
Part 1 and 2!
About the Author:
Tom Venuto is a fat loss expert, lifetime natural (steroid-free) 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 (e-book) 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: www.burnthefat.com
=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================
Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc?
Feel free to send it to us. If your article meets our needs
we will be willing to publish it. Email: articles[at]kiefit.com
Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at
http://twitter.com/KieFitDotCom
Tuesday, September 29, 2009
Part 2 - Trans Fatty Acids: The poison in our food supply that most people are STILL eating every day
Part 2 - Trans Fatty Acids: The poison in our food supply that most people
are STILL eating every day
By Tom Venuto
” TFA’s are cheap and for countless food products, they can prolong shelf life,
allow easy transport, provide solidity at room temperature (to make spreads),
and increase suitability for commercial frying.
Although most people have heard of TFA’s, the bad news is that this increased
awareness has not been enough to translate into behavior change.
A study recently published in the Journal of
The American Dietetic Association (ADA) found that in 2007,
73% of Americans knew that TFA’s increased risk of heart disease,
compared to 63% in 2006. However, the bad news is that 79% of
Americans could not name 3 foods that contain trans fats.
46% of Americans could not name any sources of trans fats on their own.
“Knowledge about food sources of fats remains low” says Robert Eckel,
professor of Medicine at the University of Colorado.
4 Ways to Avoid Trans Fatty Acids
1. Eat mostly foods that do not have a label. At the risk of stating the obvious, if you
don’t eat anything that comes in a box or package with a label, then you won’t ever
consume manmade TFA’s. If your diet consists primarily of fruits, fibrous vegetables,
root vegetables, beans, legumes, brown rice, unprocessed whole grains, nuts, seeds, eggs, fish and lean meats, you’re home free.
2. Watch for label loopholes. WARNING: Food companies are lying to you on their product
labels to make you think their foods are TFA-free. The front of their package may say “ZERO grams of trans fats,” and yet there is hydrogenated oil listed in the ingredients. How could that be? There is a label loophole where the government allows companies to claim zero trans fats if there is less than a half a gram per serving. So the food companies sneakily manipulate their serving sizes until the servings are so small that the TFA content falls below the per serving
limit.
3. Read ingredients lists. The primary source of TFA’s is partially hydrogenated vegetable oils. In particular, soybean, sunflower, cottonseed and palm oils are frequently hydrogenated. Your first step then, is to read food labels on any packaged products and look at the ingredients list.
If it contains partially hydrogenated oils, it contains TFA’s.
4. Avoid foods that contain TFA’s most of the time. TFA’s are commonly found in baked goods (bakery), fried foods and packaged convenience foods, especially:
cookies*
crackers*
biscuits*
pastries*
pies*
doughnuts*
packaged frozen foods (breaded chicken, breaded fish, etc)
corn chips
potato chips
packaged popcorn
some breads
frostings
french fries (fried potatoes)
taco shells
margarines and spreads
shortening
some salad dressings
some candies
some artificial cheeses
* major food sources for American adults
Stay tuned -> Part 3
About the Author:
Tom Venuto is a fat loss expert, lifetime natural (steroid-free) 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 (e-book) 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: www.burnthefat.com
=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================
Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc?
Feel free to send it to us. If your article meets our needs we will be willing
to publish it. Email: articles[at]kiefit.com
Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at
http://twitter.com/KieFitDotCom
are STILL eating every day
By Tom Venuto
” TFA’s are cheap and for countless food products, they can prolong shelf life,
allow easy transport, provide solidity at room temperature (to make spreads),
and increase suitability for commercial frying.
Although most people have heard of TFA’s, the bad news is that this increased
awareness has not been enough to translate into behavior change.
A study recently published in the Journal of
The American Dietetic Association (ADA) found that in 2007,
73% of Americans knew that TFA’s increased risk of heart disease,
compared to 63% in 2006. However, the bad news is that 79% of
Americans could not name 3 foods that contain trans fats.
46% of Americans could not name any sources of trans fats on their own.
“Knowledge about food sources of fats remains low” says Robert Eckel,
professor of Medicine at the University of Colorado.
Public health messages have been raising awareness, but they haven’t been enough.
“TFA’s are bad for you.” Ok, so now what? What you really need are some simple
behavior guidelines and a list of foods to eat very infrequently if you eat them at all.
4 Ways to Avoid Trans Fatty Acids
1. Eat mostly foods that do not have a label. At the risk of stating the obvious, if you
don’t eat anything that comes in a box or package with a label, then you won’t ever
consume manmade TFA’s. If your diet consists primarily of fruits, fibrous vegetables,
root vegetables, beans, legumes, brown rice, unprocessed whole grains, nuts, seeds, eggs, fish and lean meats, you’re home free.
2. Watch for label loopholes. WARNING: Food companies are lying to you on their product
labels to make you think their foods are TFA-free. The front of their package may say “ZERO grams of trans fats,” and yet there is hydrogenated oil listed in the ingredients. How could that be? There is a label loophole where the government allows companies to claim zero trans fats if there is less than a half a gram per serving. So the food companies sneakily manipulate their serving sizes until the servings are so small that the TFA content falls below the per serving
limit.
3. Read ingredients lists. The primary source of TFA’s is partially hydrogenated vegetable oils. In particular, soybean, sunflower, cottonseed and palm oils are frequently hydrogenated. Your first step then, is to read food labels on any packaged products and look at the ingredients list.
If it contains partially hydrogenated oils, it contains TFA’s.
4. Avoid foods that contain TFA’s most of the time. TFA’s are commonly found in baked goods (bakery), fried foods and packaged convenience foods, especially:
cookies*
crackers*
biscuits*
pastries*
pies*
doughnuts*
packaged frozen foods (breaded chicken, breaded fish, etc)
corn chips
potato chips
packaged popcorn
some breads
frostings
french fries (fried potatoes)
taco shells
margarines and spreads
shortening
some salad dressings
some candies
some artificial cheeses
* major food sources for American adults
Stay tuned -> Part 3
About the Author:
Tom Venuto is a fat loss expert, lifetime natural (steroid-free) 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 (e-book) 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: www.burnthefat.com
=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================
Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc?
Feel free to send it to us. If your article meets our needs we will be willing
to publish it. Email: articles[at]kiefit.com
Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at
http://twitter.com/KieFitDotCom
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