Lose Weight - Never Go Hungry - Here's a Fast And Easy Plan!

So you've done The Zone, you've tried Southbeach and a friend told you Atkins doesn't work.

So what's the new plan for today? How will you burn off that fat, lose that weight? In a minute I'll show you a great plan to do that.

But here's the thing... we have to do something soon! People in the developed world are ballooning at a rate unheard of in the past. This is why in the face of sky high gas prices the big SUV is so popular. More and more people are way overweight and simply need the room.

If we don't get this under control an enormous health care funding crisis will develop as heart disease and diabetes explodes across the world.

What do you know about the Glycemic Index?

This index was created in Canada nearly 30 years ago. The Clintons love it. It's been called "the key to weight loss" and I have certainly had remarkable results with it. More on that later!

Foods with a high GI (Glycemic Index) are foods that are rapidly digested and quickly converted into glucose in the blood. Pure Glucose has a GI of 100 and I guess sand or rock or something like that has a GI of zero.

Well it just happens that the "North American Fast Food Diet" which has been popularized and transported around the globe is choc full of high GI foods... things like bread, potatoes, sugar, cookies, pop, pastries... all of those highly refined carbs.

When you eat those high GI foods they are very quickly converted to glucose in the blood. Because they're absorbed so quickly you experience a very fast rise in blood sugar levels followed by a walloping shot of insulin. Over several years your system becomes insensitive to insulin (whose job is to get the sugar into the muscles) and the blood sugar gets deposited as fat.

So the trick is this... you've got to get off those carbs in a way that doesn't make you hungry... otherwise you'll go back to the old habits just like before.

I can show you how to do this! You'll lose weight and you won't be hungry! I have recently written a book entitled "Lose Weight - Never Go Hungry" which lays out a plan for overcoming Carbohydrate addiction and losing weight.

You can download it FREE here:
"Lose Weight - Never Go Hungry"

Basics of The Grapefruit Diet

The grapefruit diet was a very popular diet in the 1980s. In fact, the origin of this diet can be dated back from 1930. Most experts said that this diet is not an effective one since it will be quite impossible to lose weight with the large consumption of grapefruit. Yet there are some new discoveries about this diet and we may need to think of it again in a new way.

If you take this dieting planning, you will need to eat grapefruit whenever you can. You will also need to drink some grapefruit juice when you are having your meal. Of course the grapefruit juice has to be unsweetened. If you drink cocktails, you should add grapefruit to it. You will even need to add grapefruit to the salads you eat! In fact, the basic idea behind such diet is that grapefruit is fat-free. Besides, it has only few calories. As a result, when you eat more grapefruit, you will probably feel fuller and at the same time you will not be able to take a lot of calories. And you will lose weight since the calorie intake is so small.

According to a recent study, grapefruit diet can help to lose weight. The finding from this study is in fact opposite to the belief of the experts in the 1980s.

When you are on diet, you may need to change your habit of eating. For example, you will need to take fewer carbs if you are taking the Atkins diet. However, this is not the case of grapefruit diet. You do not need to alter your habit of eating. Of course you will still need to do some exercises in order to make the diet even more effective.

According to the study mentioned above, in twelve weeks, one can lose 3.6 pounds if one takes the grapefruit diet and do some exercise everyday. Yet one does not need to alter his / her eating habit in order to lose these 3.6 pounds. The study also reveal that it is also effective if you can drink a glass of grapefruit juice afore every meal. The reduction in weight will be 3.3 pounds in the case. Of course it is also in a period of twelve weeks. Although the pace of losing weight is considered slow, the diet still has its advantage over other dieting plans since you will probably find it a lot easier to stick to this diet.

Antony Lee has a website on Health, Fitness and Exercises Be sure to check Weight Loss Pill Reviews and the article Effective Fat Binders Tablets

The Turbulence Training Idol Challenge - Another Innovation From the Creators of Turbulence Training

The Turbulence Training Idol competition is yet another innovative weight loss and muscle building venture from the creator of Turbulence Training, expert trainer Craig Ballantyne.

The Turbulence Training program, which was considered revolutionary and groundbreaking when it first came out, is a program intended specifically for busy people. People with families, careers, and rich lives that don't leave much time to work out, lose weight and build muscle. But people still want to do all that, and that's why Ballantyne came up with Turbulence Training - in which the training sessions are very intense, but last no loner than 45 minutes. And for the most part can be done at home and save even the time it takes to drive to the gym.

Craig Ballantyne further demonstrated his sense for innovation when he came up with another groundbreaking workout program, bodyweight 500, which is an intense workout program in the Turbulence Training spirit relying on body weight alone, with no need for any equipment. It turned out to be so powerful and gave such results that some advocates, like TV trainer Gillian Michaels, thought Ballantyne had trained the actors of the movie 300 (undue credit which Ballantyne himself rejected).

The latest innovation from Ballantyne is the Turbulence Training Idol competition. It is a competition for users of Turbulence Training, in which Turbulence Training users send "before" and "after" pictures of themselves (the "before" picture is with a proof of "no earlier than this" date, such as a newspaper of the same day), along with their makeover stories, and anyone can come in and vote for the contestants who move on to the next stage.

The first competition ended these very days, with a winner - Emily Johnson, who lost 15.5 pounds, more than 5% body fat, lost 2 inches of her waist and 4 inches of belly fat, all in less than three months. The prize she won was $2000 in cash, plus a free 3-year platinum membership of Turbulence Training. Cash and membership prizes also went to second and third place winners.

The winners, and the others who competed with them, are not the model types; they are regular men and women who could be your next door neighbors. In fact, none of them looks like a model even in the "after" picture; but they have all visibly lost fat and built muscle, and then some.

The first Turbulence Training Idol competition was so successful that Ballantyne declared a second competition, to begin on May 1st. The second competition will be bigger than the first one, with more categories and more prizes.

The Turbulence Training program has been proven to be one of the most intense and innovative weight loss and muscle building programs out there. The Turbulence Training Idol Challenge just goes further to introduce the program to you and let you see its results for yourself, and even participate actively - as a contestant or a voter. Go here for a review on Turbulence Training and a link to the Turbulence Training Idol contest, with pictures and stories of Emily Johnson and the other winners of the first Turbulence Training Idol competition.

Steve Gaidi has gained over 50 pounds of lean muscle without adding any fat whatsoever, over years of trial and error on various training programs, despite spending relatively little of his time at the gym. For his review on Turbulence Training and a link to the TT Idol competition, click here: Steve's Turbulence Training review. For Steve's comparison of leading fat loss and muscle building programs, click here: Steve's fat loss and muscle building program comparison.

Atkins Pre Maintenance Phase

After experiencing the Induction and OWL phases of the Atkins diet, your next step is to enter the pre-maintenance phase. This phase will set you up for a lifetime of healthy and balanced eating and living. You should begin this phase as you come within 5 to 10 pounds of your target weight goal. Your weight loss will be slowed down even further but it is for a purpose. You want to learn the practices and habits that will determine your long-term success.

In the OWL phase, you will be adding carbohydrate grams to your daily count in the increment of 5 grams per week. During pre-maintenance you will increase that to 10 grams per week. As long as you are continuing to shed weight (no matter how slowly it is coming off) you will continue to add grams. Ideally, toward the end of the pre-maintenance phase you will be losing less than one pound per week.

According to the Atkins book, you should continue this phase until you get to your goal weight and can maintain it for a month. This process may take anywhere from 1 to 3 months. Your goal is to reach a state called "carbohydrate equilibrium." This is your ideal carbohydrate intake and it will cause you to maintain your weight perfectly.

During pre-maintenance you'll get to try a wider variety of foods. Make sure to introduce new foods slowly and increase your carbohydrate intake at a measured pace. Don't add 20 or 30 carb grams a week. Measuring out the increases in increments of 10 will give you a better idea of your personal carbohydrate count. Knowing this number will help set you up for long term weight management.

Make sure to check with a carbohydrate counter resource book or a trusted website before you add a new food to your diet. Some examples of 10 carbohydrate gram foods include 1/3 of a cup of legumes, an apple, cup of potatoes and cup of plain oatmeal. These foods can be included on a daily basis, and then increased the next week.

Pre-maintenance is not a perfect process. It takes a delicate balance of carbohydrate counting and exercise to slow weight loss yet still move it forward. You'll need to pay even closer attention than you have before to make sure that your carb gram increase is not resulting in an increase in weight. There is a fine line between gaining, maintaining and losing, and during pre-maintenance you are trying to find out just exactly where that line is.

If you aren't able to add carbohydrates without stalling your weight loss, you may have a high metabolic resistance. You will benefit from increasing your exercise regimen to get your metabolism burning at a higher level. For you, the pre-maintenance phase will resemble OWL more closely.

Some people do a variation on pre-maintenance that allows them to have a treat once a week. Instead of adding 10 grams per day, they allow themselves a 20 to 30-carbohydrate gram treat a few times a week. Examples of the treat could be a piece of a fruit or a serving of sweet potatoes. A glass of white wine or beer also qualifies for this treat. This is a fun way to reward yourself and still be on the plan.

Yet another way to do pre-maintenance is to average out your carbohydrate intake for the week. Since life is sometimes unpredictable, it can be helpful to have a bit of flexibility in your eating plan. For example, if your current carbohydrate level is at 70 grams, you can limit yourself to 50 grams one day. Then the next day, you can splurge a bit on a meal and have 90 grams for that day. However, only follow this method if it doesn't create carbohydrate cravings. Sometimes excess carb grams on one day can make you crave them even more the next day.

The pre-maintenance phase will give you the tools for long-term success. By learning to slowly increase your carbohydrate grams, you'll have a better hold on the amount of carbohydrates that is right for you.

Roger Mitchell has spent lots of years writing informative articles on atkins diet like atkins diet basics Other related subjects can also be found at http://www.HealthyCafe.org/sitemap/index.html

This content may be used only in its entirety with all links included.

Body Fat And Total Weight Explained

Quick background:

My experience is over ten years of strength & conditioning training with disciplines in bodybuilding, interval training, sports performance, tai chi chuan, yoga, pilates, nutrition and meditation.

All information is from Maximum Boost Workout Book

Mindful Exercise Prescription for:

Musicians-Computer Users-Students-X Gamers-Athletes-Cross Trainers- Fitness Instructors and Serious Beginners.

Note: Body fat reduction and Total Weight Loss are not the same.

Quick explaination- fad diets will produce fast total weight loss because you lose water,fluids and have a caloric deficit. ( by the way you will also lose lean muscle mass if you are not eating enough calories to sustain what you already have).

Depending on the fad diet you will also lose vital nutrients,minerals needed for your body systems e.g. nervous,digestive,cardiovascular systems etc...

Unless you have increased your metabolism, increased your lean muscle mass or plan to live under a strict,stressful diet for the rest of your life - you will gain the body fat back and sometimes with a vengeance. The body will adapt to your fad diet!!! Learn how to achieve your goals and stay motivated to keep it off.

Body fat reduction (not total weight loss) is best acheived with a sensible nutrition strategy, training program based on exercise science and enjoyment. All factors shoud be conducive to your lifestyle not the one in a fashion magazine....

YOU CAN DO IT!!! AGAIN.. YOU CAN DO IT!!

Suggestions (vital data): Get a Resting Metabolic Rate assessment - RMR estimates the number of calories required for daily living and how many calories should be eaten each day (based on your lean muscle mass). There are many formulaes-get your questions answered about this assessment from a health and fitness professional.

Next find out what your TDEE -Total Daily Energy Expenditure :

A health and fitness professional will use this information to create a nutrition plan. Combined with a strength and conditioning program you will be able to NATURALLY maximize your body fat reduction or lean muscle gain efforts.

Important notes- RMR will decrease with the loss of lean muscle and increase with an increase of lean muscle mass. Decreasing caloric intake alone (fad, poor diets etc) will not increase your RMR. Avoid the cycle of regaining body fat by implementing a complete training program.

All information is from Maximum Boost Workout Book by Julio A. Salado C.P.T.

Be Well and Stay Active!!

Julio A. Salado, AFAA & NASM C.P.T
Fitness Foundry designed for healthy living.
Certified Personal Trainer
Assess, Initiate, Motivate
http://www.fitnessfoundry.net

Exercise to Lose Belly Fat - 2 Killer Tips For Fast Results

Have you been unsuccessfully trying to lose belly fat? If so, there is a good chance you might be making some basic mistakes.

In this article, we are going to go over the 2 essential areas that are crucial to have correct if you want to exercise to lose belly fat quickly and permanently.

1. Total body strength training workouts 2-3 times per week.

This can melt fat from your body by gaining muscle and increasing your metabolism!

The more muscle you work, the more calories you will burn. Remember that muscle is the main thing that will burn fat while exercise. Strength training will help you to lose belly fat because the more muscle you have, the more calories you will burn.

Don't make the mistake of doing the common "3 sets of 10" on a strength machine with a minute of rest between each set. It is a better idea to follow more of a "circuit training" structure. Here is an example:

Warm up: 5-10 minutes
1. Pushups - 10 reps
2. 1 arm DB row - 10 reps per arm
3. DB squats - 12 reps
4. Leg curls on stability ball - 10 to 12 reps
5. Side planks - 5-15 seconds per side
6. Hyperextensions - 12 reps
7. Standing DB overhead press - 10 reps
8. Ab crunches on stablity ball - 10 to 15 reps

Go from start to finish, and rest 30-45 seconds between each exercise. Try doing the entire rotation 2-3 times around. This should take no more than 20-30 minutes depending on how much rest time you need.

This workout is just an example to show you what a total body workout looks like. There are lots of different ways to structure a workout like this, but this serves our basic purpose.

With this type of total body workout, you will exercise to lose belly fat as well as gain strength. Whenever you doing total body workouts, you always want to wait a day before doing it again so your muscles can rest and recover.

2. Interval training cardio instead of long, boring, same speed workouts.

Interval training differs from regular "same speed" cardio routines because it is quicker and a lot more fun. It is a great way to exercise to lose belly fat because you alternate between high and low intensities throughout the whole workout. Here is an example:

First 5 minutes: warm-up

2 minutes: slow
30 sec - 1 minute: fast (almost as hard as you can)

-Repeat the "2 minute slow 1 minute fast" 3-6 times.
Last 5 minutes: cool-down

By doing this type of routine, you are making your fat loss workout time shorter and more effective. You will increase your metabolism and you will have a lot more fun burning fat! Do this right after your total body strength training workouts 2-3 times per week.

Be sure to keep your heart rate in mind. Because you are working very hard, you should check with a doctor and make sure this is a safe way for you to exercise to lose belly fat.

Now that you have a structure for how to exercise to lose belly fat. The effort to lose fat does not have to be frustrating and slow. If you exercise correctly and have the right diet, you should be able to lose 1-3 lbs of belly fat each week until you reach your goal!

Want to Reprint this Article?

Reprinting is welcome as long as the content, links, and author bio and resource box are all included and remain unchanged.

If you are serious about wanting to reach your goals, go to Exercise to Lose Belly Fat for some killer information.

Tom Gifford is a Certified Personal Trainer (CPT) through the American Council on Exercise and also holds a degree in Kinesiology (Exercise Science). Tom specializes in effective fat loss training for people who have tried all the fad diets and exercise gimmicks.

He is the founder of http://www.TheFatLossZone.com, which is a free newsletter about how to safely and effectively lose fat permanently.

Cardio Increases Appetite

Does aerobic training burn fat? It should, but why are so many people still overweight, no matter how much long slow exercise they do? Cardio exercise is such a strange thing. In theory, it should work so perfectly well for all men and women, but as anyone who has tried it knows, the practicality of it just doesn't add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others. And you know who it works best for? Young, fit males. The guys who don't need any help! Young guys can workout all day long, they have nothing else to do. The guys who have a fast metabolism, exercise a lot, and have plenty of muscle.

It works for them, but does it work for you? Probably not. British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That's a lot of exercise, but it helped the subjects lose an average of 8.You should lose a lot of weight with cardio - if it worked. So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was huge. Check this out...

The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds. The scientists think they know where things went sour. They classified the subjects into 2 groups, called the "Compensators" and the "Non-compensators".

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts. Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? Cardio might increase your appetite.

So if your cardio program is not working for you, check your appetite and calorie intake to see if you are "compensating" for your efforts. If you are, you might be better off using a program of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

Researchers have proven intervals burn fat. And increased catecholamines can reduce appetite, among other fat- burning benefits. In the real world, few people lose 33 pounds after 12 weeks of cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensity exercise a go for your next workout program. Beat the curse of cardio with high-intensity fat burning workouts that don't use cardio.

Discover the cardio-free fat burning workouts and the bodyweight exercises that burn belly fat.

Abdominal Slings

Slings are types of looped structures meant to provide support to some object. Like we have slings to support a broken arm, or an injured neck etc. They are made of cloth especially linen and provide great comfort as support material.

The latest in exercise workout is using Abdominal Slings. As from its meaning we can infer that it will provide support. Actually using abs slings you can hang on to a solid staff and then do several abs workouts.

Slings are used to exercise and develop the strength in the lats, triceps, and abdominal muscles of the human body. Parts of a sling It contains a connective band that separates a pair of loops, a pair of U-shaped forearm belts, and a pair of assemblies, each comprised of an inner shell and an outer skin. Sling is attached to a bar, say a lat bar or a chin up bar by means of hooks provided . Slings are padded and almost 8-9 wide. Thus they provide extra comfort.

How does slings help in exercising?

Abs exercises can be carried out by placing the hands in between the looped structures. After the upper arms are well inside the loops and the body is balanced, then using the force of the sling hung by hooks, lift your legs and bring them perpendicular to your body. The whole body weight is supported by the slings. This exercise, known as leg raises, provides maximum stress to the abs muscles. Earlier one had to hand on to a steel rod with his hands and then perform leg raises and other abs workouts. These were not only very strenuous but were prone to back injury. Slings also provide means to exercise your lattissimus dorsi (lats) and the triceps. In a similar way, slide your upper arms and forearms in the loop. Then flex your arms and hang with the support of slings such that the muscles in the lats and triceps region are stressed.

Benefits: Slings are very safe and comfortable. As they are soft and padded they provide extra cushion to the arms. Therefore earlier when people did not use slings, they ran the risk of injuring the arms and the back. Slings prevent such mishaps.

At the top of the slings a steel hook is provided. These firmly attach to the rod of about one and half inches diameter above. Therefore, you do not need to hang directly from the rod. This keeps your palms safe. These can encourage superior toning of the abs region, making the muscles stronger and well groomed. One of the very few workouts that isolate and work solely on the abs.

Risks: Although the risks are minimal yet worth discussing. Even though there are extra pads provided to make them softer and more comfortable, yet there are chances of losing balance. This can result in long sustainable injury of the backbones. Sometimes even hyperextensions of the muscles in the lats as well as the triceps are possible. These can result in muscle pain in those areas and is quite painful.

Who should not work on slings: As you know with any abs exercises, any patient suffering from stomach pain, abdominal muscle pull or pregnant women should not use slings. As these exercises affect the abs region the most, care should be taken as to be fit and well toned up before working out.

Click Here to learn more about Abdominal Slings.

2 Hours Can Save Your Life

Its much easier to maintain a healthy level of low body fat than it is to lose 10-15% body fat and 30 lbs or more. But it can be done. Pick up any fitness publication these days and you will find amazing transformation pictorials. Check the timeline. It may have taken these people 3 months, 6 months, or even a year, but these people have made incredible journeys.

Were they less busy than other overweight individuals? Are people too busy with appointments? If that is a problem, individuals should schedule an appointment 2-4 times per week with the gym just like it was any other business meeting. Spend a half-day on the weekend shopping for an accomplished personal trainer that can give you a program that requires only 2-4 hours per week. C'mon, 2-4 hours per week, who can't spare that?

What type of exercise should you do? As mentioned, the more muscle mass you have, the more energy that will be spent at rest due to an increase resting metabolic rate. Next, you have to do lots and lots of running or biking right? Well, no, not necessarily. Aerobic exercise certainly is beneficial to a healthy cardiovascular system and is important for the performance of some sports and it is likely one of the best methods for obese individuals to lose weight. If nothing else, it should improve some health parameters.

Aerobic endurance exercise has traditionally been used in the treatment of type 2 diabetes but its effects on long-term glycemic control is small. Researchers found that resistance training helped increase muscle mass and improve long-term glycemic control in an elderly type 2 diabetic population (Eriksson et al., 1997). Chronic exercise training in diabetic rats was associated with reductions in basal glycemia, and such reductions did not occur in sedentary diabetic groups (Farrell et al., 1999). Therefore, exercise programs should focus on increasing muscle mass because muscle in the prime user of blood glucose.

Tremblay et al. (1994) showed that vigorous exercise (high-intensity interval training) favors negative energy and lipid balance to a greater extent than exercise of low to moderate intensity (traditional aerobic exercise). Moreover, the metabolic adaptations taking place in the skeletal muscle in response to the interval program appear to favor the process of lipid oxidation. This study compared traditional endurance training against high-intensity interval training. Even though the interval training expended less energy per training session, the subjects lost more body fat than those performing regular endurance training.

If you are super busy, simply split your training time in half or thirds. A 15-minute walk two times a day plus as little as 15 minutes of resistance training can pay off. Aim to burn more and more calories every exercise session. Up the intensity! Yearn to lift 5 lbs more weight this week, or get another 2-3 reps per set. Improvement will equal results. Don't get put off by the people that do have 2 hours to train. Realize there is a point of diminishing returns...think about it, unless you are a competitive athlete, are you really getting much more from spending 45 minutes running as opposed to 30 minutes? Very soon you will realize that there is nothing to slipping in some fitness to your workday.

You set goals for retirement savings, for business performance, for golf scores, why not some fitness goals? You get professional plumbing help, you have a professional cleaner clean your clothes, so what's wrong with asking a fitness professional to fine-tune your body? What one of these people can teach you in 1-2 hours is something that will last a lifetime!

To be optimistic, it is simply a problem of education and exercise, moderation and muscle mass, teaching and training. For the amount of commercial time an adult sits through during an hour of prime time TV (about 15 minutes), one could easily read an article from a fitness magazine detailing and outlining a fitness regimen for success against weight gain. Surely, in this society that allows one to operate fitness equipment while watching television, there is an opportunity to fight against fat. There are 168 hours in a week. If you train, that only takes 2-4 hours, plus 1-2 hours for travel and showers, etc. That leaves you approximately 160 hours for work, friends, family, sleep, and T.V.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

The Biggest Secret to Eating Carbs

If you were told to ever stay off carbs and that's what all diets tell you to do, because of the way carbs turn into sugar. How does some people end up losing weight with such high carbs then? This would drive most people, who enjoy eating carbs very nuts.

One diet is high in carbs, and the next diet is low in carbs, or the next has not even a slice of bread. Here is the correct answer to battling the question about whether carbs should be used and how much carbs should be used in your nutrition plan.

There has been a big debate over carbs, especially since Atkins made low carb, the mainstream. Even before Atkins, there were low carb diets and ketogenic diets. The low carb diet was very popular in the competitive bodybuilding area, before Atkins.

As a competitive bodybuilder, I've learned how to manipulate carbohydrates to perfectly give me fat loss results while maintaining my energy levels for my daily energy expenditure which includes my weight training workouts and cardio machine workouts.

I've learned that if someone that does not exercise has been on low carbs for a couple of weeks or more and they introduce the carbs back in their system, they will gain weight. It won't be all fat, but a small portion will be and the rest will be glycogen (energy) and water. Initially, they will retain water and glycogen for the first couple of days, and then the fat will start coming back. The amount of hydration and glycogen storage (energy) stays high since you're not releasing this energy and sweat through exercise. This can cause bloat and puffy skin as well as weight gain even with the slightest bit of increase in the amount of carb intake.

Low carbs also reduce your caloric intake, which in the long run also reduce the amount of leptin produced by your body. Effects of lowered leptin levels are increase of appetite and gradual decrease in metabolism. That's why the typical person gets hungrier after starting a diet. The drastic effects of low calorie and low carbs can lead to leptin insensitivity, which I hope you don't encounter. This occurs mostly in hardcore low carb dieters or very obese people. Most people that encounter this don't even know it. There is recovery plan to fix your metabolism, and yes it includes eating carbs.

If someone is exercising, on a low carb diet and introduces more carbs into their system, this extra glycogen will simply be used to fuel the body and help the person perform better. Much more carbs are needed to produce a weight gain and puffy result. So, it takes the right amount and the right types of carbs to get the best results for rapid fat loss and muscle maintenance. Carbs are far from being the enemy of any real fat loss diet.

Now, there are different types of carbs. Carbs can be complicated. The 3 types are fibrous, simple and complex. There are foods, that combine all three or two or just one. Each type can also have different effects on your insulin. There are low, medium and high "glycemic" carbs within 2 of these different types of carbs (simple and complex). In general complex carbs are lower in the glycemic values, but not always. Simple are be medium to high and fibrous are always low.

For the most part of the day, you should be introducing low glycemic complex and fibrous carbs, except, after a cardio session or before / after a weight training workout. Carbs are the first source of energy for your body. Without carbs, you can still lose body fat, but you will lose much more muscle, therefore really you are decreases fat and muscle which means your just getting smaller but not leaner and defined.. So it all depends on your goals.

Once you have the right types of carbs for your body, you then need to make sure you're getting the right amount of carbs, to fuel your body every day. You can only generalize the amount of carbs needed and then tweak your carb intake after you calculate your basal metabolic rate, your caloric expenditure, your protein requirements and fat requirements. Your activity and goals will dictate how much carbs, including the rest of the macronutrients you need day to day.

Robert Lagana
http://www.laganafitness.com

Rob Lagana has competed in numerous bodybuilding competitions and is a multi-title winner. He currently holds the 2006 Mr. Canada Natural Bodybuilding title in the NFSO & IFSB. Along with experience, Lagana Fitness provides the ultimate pathway to achieving your cosmetic, health and wellness goals. Lagana Fitness offers unique motivational, bodybuilding and fitness tips with free subscription to his newsletter.

How to Lose Weight Fast - 3 Mind Boggling Weight Loss Tips You Can't Afford to Miss

Do you know a small fact about weight loss most people ignore? Well its consistency and variation. Yes these are the two most essential keys which would help you lose weight real fast but do most people follow these? Well in case they did we wouldn't have so many overweight people on this planet anymore but the fact is that people don't follow these keys at all. You see there is much more to weight loss than what a common man is aware of that's the reason why in order to lose weight you need to be well informed otherwise you would never get the results you desire. Read on to discover some of the most mind boggling weight loss tips guaranteed to get you results...

Change your lifestyle- This is probably the biggest reason why most people gain weight in the first place. A lousy lifestyle is the major reason behind weight gain in most people out there. You see surviving on the wrong foods and drink, wrong sleeping patterns and hours have a big role to play with your overall health that's the reason why it's really important to change your lifestyle for good.

Start hating yourself- Yes in order to lose the desired amount of weight you need to start hating your body for the time being. You should tell yourself that this is not you and you can be better than this. This would provide you with the drive and motivation to work towards your body weight and lose it.

Get some weight loss buddies- Now this is another great way to lose weight real fast. You see when you start competing with your friends and start comparing each others level of weight loss you would instantly start working harder as it than becomes a matter of pride.

The Real weight loss secret- Can you imagine yourself losing 9 lbs every 11 days from now? Yes you heard it right "9 lbs every 11days guaranteed". This is the single most effective way which helps you lose weight. It is truly an absolute breakthrough in the weight loss industry. If you don't know this than you are missing out on the best ever secret "Guaranteed" to help you lose weight right away. So are you ready to drop some pounds within the next 11 days? Read on to discover this rare secret right now click here- Earth shattering weight loss secret guaranteed to help you lose weight within 11 days

Proactol - 100% Natural Weight Loss Product

A fabulous benefit to Proactol is that it is 100% natural and found from an herb. This means that it is healthier for you than the traditional weight loss methods and you are not harming your body from toxic ingredients.

Many weight loss supplements that saturate the market today contain ingredients that are harmful to the body. Many people have claimed to have serious memory loss and severe side effects from taking weight loss pills for too long. It can be dangerous to the body to take weight loss pills that have harmful ingredients.

Many people will take anything to lose weight and there are millions of people out there trying to achieve their weight loss goals right now. However, the problems with the common supplements for weight loss today is that people can form an addiction to these drugs and cause bigger problems for themselves than just their weight. Many of the weight loss pills might be mixed with alcohol or other drugs and people cannot stop. People might find themselves taking more than the recommended dosage for weight loss also.

Proactol is a 100% natural weight loss product because it is derived from an herb. There are no additives and extras in this product that will make you lose your memory or create an addiction. You are perfectly safe taking Proactol.

Another benefit of Proactol being a natural weight loss product is that it is not harmful to you. This means that there are no side effects from the drug and you don't have to worry about it. Many people have serious problems with excessive weight. The major problems for them are that they suffer from other medical issues too. This puts them in a difficult situation in losing weight because they might harm their health if they attempt to take other supplements that contain something dangerous. They continue to gain weight because exercising is painful and they have no other solution and need help. Proactol can help people like this because it is natural. Not only will they notice the pounds start to drop but they will soon be in a physical condition that they are capable of exercising again. This is very beneficial and proven.

When you are trying to lose weight, you have to almost cleanse your body and get rid of all of the toxins in your body. This means that for the first week of eating healthy and taking Proactol, you will see your body go through major changes and expel many of the fats and toxins in your body. You will begin to feel fantastic and completely rejuvenated. Results from Proactol are not the same for everyone because no body is the same. Some people notice visible results from Proactol with in a couple of weeks and others it may take a couple of months. You will notice the change in energy levels and clarity.

Proactol is the best solution for weight loss management because it is a completely natural product. You are not putting any toxins into your body to lose weight.

You can find more information on the amazing weight loss supplement known as Proactol. And you can also find Diet Pill Reviews, including Prescription Diet Pills at DietPillCheck.

Change Your Mind to Change Your Life - How to Harness Some of the Power of Your Brain to Lose Weight

Your subconscious mind has its own unique way of perceiving the world. What is really happening around you is less significant than your perception of what is happening. Your perception is your reality.

For example, if five people see a car accident, they will report five different versions of what happened. If they all take a polygraph test, they will all pass it. In their own minds they are telling the absolute truth. The truth is their perception of external events.

Here is another illustration of the subconscious' truth: Imagine that there is a 40 year old, 5'2" 200 pound woman who diets down to her ideal weight of 120 pounds. She looks great, feels great, and outwardly everything is as it should be. However, there is a major problem: The image in the mirror doesn't match the image in her mind. Almost invariably what must change is the image in the mirror. One day, for no apparent reason, she will eat when she's not hungry and think to herself, "Why am I doing this. I can't seem to stop myself." And she really can't. The answer to this dilemma is in the descriptions of the psychological concepts of "cognitive dissonance" and "cognitive consonance" .

The brain has two equally important paramount functions: Survival and maintenance of sanity. When your subconscious internal picture differs from your external picture, a discrepancy called "cognitive dissonance" occurs. It is the belief of your subconscious that this discrepancy could cause insanity. Your subconscious mind will solve your problems for you, whether or not you perceive a problem, the best way it knows how in the absence of instruction from you. The brain's most common solution is to change the image in the mirror (because remember, the image in your brain is "the truth"). Your subconscious will drive you to eat to restore and maintain your internal picture of yourself.

The way to get your subconscious mind on board to help you lose weight and keep it off is to immediately begin to change the picture you hold of yourself in your mind.

Put up pictures of yourself of your ideal weight in your environment: Your home, work place, car . . .wherever you spend time. If you don't have pictures of yourself looking good, just cut some from magazines and put those up.

Spend a few moments before you go to sleep each night imagining your ideal body and do the same first thing in the morning before you get up.

These easy exercises will help you eat less and move more in the process of changing your body to match the true picture of yourself that you hold in your mind.

Katie Evans is the founder and CEO of the Living Lite Weight Loss Program, which shows people HOW to create a healthier lifestyle. When you use hypnosis and the incredible power of your subconscious mind, you will never diet again, you will simply learn how to create a new relationship with food. For those who wish to make a living helping people heal their lives so they can lose weight and keep it off, there are now Living Lite Franchises available.This is a great opportunity for anyone who wants to own her own business (we accept men franchisees, too!) and still have support and guidance in setting up the systems. Ms. Evans is a published author, lecturer and entrepreneur. She also teaches "The Mental Game of Golf" on cruise ships. You can reach Katie at: http://livinglitenow.com/tapes-cds.htm or http://www.hypnosisweightlossbusiness.com or http://www.livinglite.net

Physique Transformation Contests - How to Decide Whether to Enter

When a famous weight loss and fitness program is running a transformation contest for its users, it can serve as motivation for you to stick to the program and transform yourself - and perhaps win prizes too. In this article I'll examine what you should check before deciding to enter such a contest.

1. Check how much you have to spend on the program. If the contest is for the users of that program only, it's obvious you'd have to purchase it and use it.
2. Check what the prizes are. Prizes could be cash, goods, prizes that are associated with the program (free membership, etc.), or any combination of these. However, keep in mind the final point I raise at the end of this article.
3. Check whether the transformation contest is safe from cheating. For example, make sure contestants have to provide a proof of date on their "before" picture, in order to prove that the picture was not taken on an earlier date in order to get an unfair advantage.
4. Check what the criteria of the contest are. For example, whether they demand fitness model looks or anything like that. If the contest has had previous editions, I suggest you take a look at the pictures of the winners and get an idea what the guidelines are - model looks, or actual physical transformation for regular people like you and me.
5. Check how the contest is judged, and decide whether or not it can be judged objectively. Again, results of previous editions of the contest can help you with that.

Before you make the decision whether to enter or not, keep that in mind, though: Winning cash prizes and getting free membership to stuff is very nice. None of us would object to receiving a cash prize that could go as high as thousands of dollars. But the most important thing is that you will have transformed yourself, and perhaps realized a dream you had. That is worth more than any cash prize. So even if you don't win a cash or membership prize, you could still win. And that's more important than anything.

To read about Turbulence Training, see pictures and read the stories of the winners of the first edition of the Turbulence Training Transformation Contest, and find out how you can enter the second edition - click here: Steve's Turbulence Training review.

Steve Gaidi has gained over 50 pounds of lean muscle without adding any fat whatsoever, over years of trial and error on various training programs, despite spending relatively little of his time at the gym. For his review on Turbulence Training and a link to the Turbulence Training Transformation Contest, click here: Steve's Turbulence Training review. For Steve's comparison of leading fat loss and muscle building programs, click here: Steve's fat loss and muscle building program comparison.

Detox Diet Plan Checklist

Ok, so you've decided to start investigating a fast detox diet plan to improve the quality of your life, huh? Well, here's a checklist of how to make that decision, so that you can have some more info to make an informed decision. Read through these and mark which ones apply to you:

I feel bloated often, even after not eating anything specific that might make me feel that way.

I'm feeling lethargic and tired. I don't want to do anything, even the smallest of tasks. This makes me feel cranky towards other people, and is causing problems.

I can't seem to want to get out of bed in the morning. I feel like I have no energy at all.

I have bad breath a lot and am upsetting other people, or I am extremely worried I will. This causes me to either try to keep my distance from people, or hold my breath when in close.

I feel constipated, like I need to go to the bathroom for a bowel movement, but can't seem to make anything come out.

I am concerned about my overall health

I am concerned about the toxins I'm exposed to everyday and the junk I consume and all the repercussions that could come with that.

I need to lose weight, and I don't want to have to wait 3 months and go to the gym to do it. I need to lose weight, and I need to lose it soon.

I want to feel better and have more confidence.

I want to make sure I'm doing the right things for my body to keep it going strong for many years still to come

These are some questions you can ask yourself when considering starting a fast detox diet plan. If you said yes to any of these, you can greatly benefit from a fast detox diet plan and the health advantages that come with one. Fast detox diet plans help with all of the ailments/symptoms I've listed above, and are growing very quickly in popularity for being a quick weight loss solution.

If you answered 'yes' to any of the above questions, you need to find yourself a good, highly rated fast detox diet plan. I've actually done the research myself and have one that is not only top rated, but much cheaper than many of the other fast detox diet plans out on the market currently. To read more about it, click on the link below.

Here's the link I've been talking about:

http://www.2dayslim-down.com

Colopure is the most trusted brand in detox diets. Awarded the #1 colon cleanser and the prestigious 5 stars by American Readers Magazine.

My Diet Secret For Fat Burning

I'm not a "low-carb guy" by any means, but I have found something that works wonders for fat loss. And it does involve cutting back on whole-grains.

Back in December, I substituted more fruits and vegetables for any whole-grains in my diet, and I was as lean as I've been in years with this approach. So if you're trying to lose fat and look better than ever this summer, try this approach.

Here are some easy changes to make.

a) Instead of having toast for breakfast, have an apple.

b) Usually have a side of rice at lunch? Have 1 cup of broccoli.

c) Typically have a bowl of cereal at night? Have an orange and an ounce of pecans (or walnuts or almonds), instead.

Think I'm out to lunch?

Check this study ...

(For science nerds like me, here's the reference: Amer. J. Clin. Nutr. 85: 1465-1477, 2007.)

Woman on a low-fat diet that ate more fruits and vegetables lost more fat than another group of woman on only the low-fat diet.

After 1-year, the low-fat, fruits and vegetables group (LF-FV) lost more weight than another group of woman on the low-fat (LF) diet only.

Why?

The LF-FV group reported being less hungry, thanks to being able to eat more food than the LF group.

So you'll eat fewer calories if you are filling up on fruits and vegetables, while keeping un-necessary fat out of the diet.

And isn't the summer a great time to implement this program? With watermelon, berries, apples, and cherries all in great abundance, you can satisfy your sweet tooth naturally, while burning fat with the Turbulence Training fat loss workouts at home.

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment.

Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.

11 Tips to Boost Your Metabolism

Boosting ones metabolism is something many people try to achieve everyday. Having a high metabolic rate increases the amount of calories, or energy, the body burns on a daily basis. Without optimal metabolism the body will store excess calories as fat for future use. The problem for many people is they dont ever use these excess calories and as a result struggle with weight issues.

There are many factors that affect a persons metabolism including age, weight, hormonal changes, lean muscle mass, diet, genetics, stress and the amount of physical activity undertaken on a daily basis. As you can see boosting your metabolism involves many factors, but the fact of the matter is that it is relatively easy to boost your metabolism if you are committed to doing so.

Here are 11 tips to help you boost your metabolism:

1. Build lean body mass. As we age our bodies metabolism or ability to burn calories decreases. One way to offset this problem is by exercising. Lean muscle burns calories and the more you have the more calories you burn, even while resting. You can build muscle through resistance or weight training at least twice a week. You can also boost your metabolism by doing cardio exercises. You can choose to do this between or in conjunction with weight training. Simply going for a walk or using the stairs instead of the elevator are good ways to get in an aerobic workout.

2. Eat Breakfast. Many people ignore eating breakfast. What they dont realize is that its the most important meal of the day. Breakfast gives your metabolism a boost and provides a consistent energy supply throughout the day. The majority of people who eat a healthy breakfast have fewer weight and health issues than those who dont.

3. Sugar is bad. Processed and refined sugar such as found in sweets and soft drinks overload the body with sugar causing many serious health issues including obesity and diabetes. Complex carbohydrates are a better energy source because they supply an even level of blood sugar. The human body just isnt built to deal with the large amounts of refined sugar most people include in their diet.

4. Spicy foods that make you sweat can help boost your metabolism.

5. Get a good nights sleep. There is research that shows that people who do not get sufficient sleep tend to gain weight. This may be because the body uses sleep to heal and regenerate itself, including its muscular system.

6. Drink more water. Water is the lubricant of the body. It also flushes toxins out of the body and keeps the kidneys operating at maximum efficiency. This allows the liver more time to do what it does best, metabolize fat stores.

7. Eat small meals. Eat 5 to 6 small meals per day spaced 20 to 3 hours apart. This gives the body a steady supply of energy and prevents binge eating.

8. Dont miss meals. Skipping meals in order to loose weight is counter productive because it actually slow metabolism and can lead to over eating.

9. Plan your meals. If you have a daily or weekly menu you are much more likely to stick to your plan.

10. Drink green tea. Green tea has been shown to boost metabolism and unlike coffee does not stress the body with caffeine.

11. Include more high energy foods in your diet including fruits, vegetables and whole grains. These provide a more balanced energy source and will not cause blood sugar spikes.

Boosting your metabolism can be done if you are dedicated to doing it. This does not mean you need to stress over each little thing but if you eat right and exercise you should see a decrease in body fat and a much more energetic and happy you.

For more tips to boost your metabolism and for more information about metabolism please click here.

Tips to Successful Weight Loss

People hate dieting because it deprives them of their favorite foods (read fatty and junk foods). When you start dieting, you will inevitably have tough times during the first few days when you reel under the pressure of hunger. Just think about it - you used to eat every now and then and now that you are dieting, you got to restrict your food intake. Obviously your body is quite surprised at the change of food habits but hey, there are ways you can make sure you can diet for a long time without troubling your body! In this article I will give you five tips to lose weight effectively!

1. Remove Sugary Foods from your kitchen. Do a search in your kitchen as well as the refrigerator and make sure there is no food left there that has high sugar content. Sugar or sucrose easily converts into carbohydrates once it enters into body. And as a matter of fact, unused carbohydrates are easily turned into fat by the body. You therefore, as a rule, should avoid sugar and sugar-rich foods.

2.Stop eating processed foods. Not only some of them are high on calorie count, processed foods also contain a lot of natural and unnatural preservatives. While natural preservatives won't harm your body much, unnatural preservatives can cause acidity, stomach disorder and loss of energy!

3. Start walking. Get off that couch and take a walk. Exercise is a vital component of weight loss, but if you cannot or won't want to exercise, simply walking will help you burn calories. Brisk walking is good, but jogging or running will rid you of even more fat! Make sure you increase your daily activity level regularly. If you continuously remain seated on your couch, you won't be able to burn fat!

4. Most people forget the simple advice that water is good for everyone, more so for those who are overweight. Make sure you drink lots of water everyday; it will keep your stomach full and keep you away from food cravings. Make sure you also drink a glass of water before meal so that you don't end up overeating!

5. Dairy products contain a lot of fat, so you should cut down on their intake. Dairy products such as yogurt (unless it is of the low-fat variety), cheese, cottage etc, can cause stomach bloating and inflammation. Dairy products are also rumored to be the leading cause behind heart diseases.

As you can see, losing weight is not all that hard. Take your time to plan your diet, and then stick to it. That is the best way to lose weight fast!

For more information on picking a diet and workout plan for yourself you can visit my muscle building book review or my great diet plan review.

Conquering Migraines: Advanced Biofeedback Boasts Permanent Success Rates of 90%

A corporate promotion meant more money and more stress for John R. Unfortunately, his migraines went from occasional to every Saturday morning for 4 months in row. Then they just stopped due to neurofeedback.

Neurofeedback is a form of biofeedback that works with brain function. I havent had a migraine since my 3rd session. Im continuing the training for a while longer because I dont want to have a migraine ever again.

Migraines normally run in families and Johns siblings get these headaches too. The migraine statistics are dismal. Headaches are the most common complaint physicians hear. About 20 Americans suffer from migraine headaches, but only half of these people call their headaches migraines. Of the 12% of people who get migraines, women are victims 3 to 1 over men.

Symptoms typically include horrible throbbing pain in part of the head. Nausea is common as is a sensitivity to light or sound. The pain can last for hours or days. Migraines may begin in childhood and can last throughout the life span.

An episode often begins after an accumulation of stress and then a release from stress. The ebb and flow of the autonomic nervous system is disrupted and the relaxation wheels grind. The brain stem and trigeminal nerve conspire to constrict blood flow out of the brain. An engorged blood vessel in the brain pounds against a meandering cranial nerve causing the throbbing pain. A visual aura only occurs 30% of the time but for some people that is the primary symptom.

Migraines are usually triggered by an accumulation of idiosyncratic factors. These can range from weather to wine.

Migraineurs are often highly responsible people and somewhat tightly wound. There is little point in telling them to relax. They must first learn how.

Biofeedback has been recognized for decades as an effective technique to aid migraine headache sufferers. The basic method is to teach relaxation with hand warming. Greater blood flow to the hands brings the warmth.

During the fright r flight response, blood moves away from the periphery. The opposite autonomic nervous system mode is rest n digest. Here our skin tone goes from pale to florid.

The biofeedback remedy is trial and error practice in raising your finger temperature by watching a thermometer. The goal is the facility to achieve 94.5 within 5 minutes. This does take diligent practice. Few people keep it up without lots of skillful encouragement. It works for 50% of the people or 50% of the pain depending on what the study measured.

With advances in technology have come efficiency of time. And efficacy in degree and proportion of successful results.

Now there are two kinds of neurofeedback training that have made stopping migraine headaches quite possible for over 90% of those with this debilitating disorder. The combination of methods has not been tested.

Biofeedback begins with monitoring. The first method uses an infrared sensor to detect heat radiation emanating from the forehead.

Why are human foreheads bare of hair? To cool the large cerebral cortex in the front of our skull! Learning to increase blood perfusion to the frontal cortex is acquiring biofeedback control over regional cerebral blood flow. When viewed with infrared photography each session appears to brighten the entire forehead.

Think of infrared training as brain strengthening. Sessions spent raising the infrared temperature seems to stimulate neurocellular activity. The activation becomes greater self-regulation over the cortical migraine generator.

The effect looks like enabling the brain to turn off the migraine switch. More practice at brain brightening gradually builds the ability to turn away a migraine before it gets started without conscious effort. This can interrupt a current raging migraine within 20 minutes. Clients often say It just kinda pooped out.

In the main study of 100 migraine patients, 94% got at least 50% reduction in pain after 6 half-hour sessions. During these sessions, the client looks at either the biofeedback numbers or their favorite movie. Above a moving threshold the movie plays.

The second form of neurofeedback uses an EEG or electroencephalograph to read brain waves. This micro-volt meter detects tiny brain emanations on the scalp and displays the information for biofeedback of brain activity. Every time a neuron fires it is a chemical and an electrical event.

As in all biofeedback, displaying a biological process leads to control of that function. With self-awareness comes self-regulation. All healing is self-healing where self-information is the remedy. The practitioner merely holds up a high-tech mirror and does some coaching. Home training units are now available.

The most advanced forms of brainwave biofeedback requires no special effort. You simply listen to your favorite music. If you want, you can look at a dynamic graphic. The information comes from brief pauses in the music and graphics corresponding to moments of higher brainwave turbulence.

Interrupting a brainwaves surge promotes peace of mind. So does continuous playing of the music during relative lulls in the constant mental storm as read by the EEG. The pauses are set to come often enough to be informative and transformative while still being a pleasant experience. It is like learning to drive a car steadily within the lane when there are rumble strips on both sides. Then narrow the lane. The software has 18 lanes at once spanning the brainwave spectrum.

Neurofeedback makes the central nervous system more internally efficient. Rather than closing down at lower speeds, the mind becomes better coordinated and more complex.

The real problem are the ruts and patterns we develop to over control ourselves. Any fixed brainwave pattern is a loss of freedom, a reduction in flexibility and less resilience for the entire system.

Turning down the idle speed allows a brainwave reorganization and self-repair where extraneous habits are discarded. To drop needless surging is a permanent release. To cease wasting energy is a welcome unwinding that is recognized and retained naturally.

These remedies work to create significant and often total relief for a very high proportion of clients. And when it works, it seems to work for good. Both forms of neurofeedback typically produce permanent freedom from future migraines.

When done gently, both forms of neurofeedback are safe and harmless, even for sensitive people. The other effects of neurofeedback are all benefits such as lower stress, better sleep and reduced mental chatter. Adverse effects are rare, minor and self-limiting, generally caused by pushing the system, such as blindly doing too much too soon.

Neurofeedback is highly effective in empowering the migraineur to stop getting horrible headaches. John R. found the experience of neurofeedback to be utterly calming. I feel sharper and definitely less anxious. And I havent had any more headaches, not even a hint of one. Its nice having all my Saturdays back.

Gary Ames is a licensed psychologist specializing in neurofeedback. He has a private practice near Philadelphia, PA. He also provides home training options.

Gary Ames, 28 Rock Hill Road, Bala Cynwyd, PA 19004 610-668-3223 or toll-free 866-562-4868.

Bodybuilding: Building a Standout in the Crowd Chest

Since the beginning of bodybuilding time, men have wanted to build a chest that enters the room a good 2 seconds before the rest of their body. They want a chest that stands out and commands attention, a chest that steps up and sticks out. A broad chest that women seek to lay their head upon.

And ladies too, seek a beautiful chest, one that accents their natural assets. But they also want their chest to be sleek and feminine like the rest of their physique at the same time.

Well, achieving either of those goals is easily attainable with a thorough chest routine. And add a few expert tips and tricks into your overall plan, and youll have the chest of your dreams without the shoulder injuries of your nightmares.

Shoulder injuries have always been the rain on the chest training parade. Injuries are often due to overtraining, improper form, or simply not applying a back training ying to the chest training yang.

So when you do this routine, it will train your entire upper, upper body. By that I mean your chest, your rear delts, the rhomboids between your shoulder blades, your traps, and your rotator cuff muscles. From your ribs to your collarbone, at both the front and back of your body, your muscles will be exhausted, but trained to just the right level of exhaustion.

With just the right volume, but without overloading the shoulder joint, we are going to use basic chest exercises, but with a twist in a few cases, to make the most of the least. By training with supersets, youll get in and out of the gym if you do only the 6 exercises below. Talk about a beautiful chest fast.

While the full program offers the optimal volume for mega-chest-mass, Ive included some substitutions for women that are a little concerned with adding too much mass too fast to their chests. So make sure to read training substitutions, included below the workout, so you can customize the program to your goals.

Ive also included a summary of the methods, and a bonus instant chest building technique you probably never think of, after the workout. As well, a complete set of exercise descriptions is included at the end of the article.

THE UGN STANDOUT-IN-THE-CROWD CHEST workout

Superset 1:
Rest 60 seconds between exercises. Rest 90 seconds before repeating the superset.
A1) DB Flat Chest Press (4 sets x 6 reps) Tempo: 3-0-1
A2) Barbell Row or Seated Wide-grip Row (4x8) 2-0-1
Superset 2:
Do not rest between exercises. Rest 60 seconds before repeating the superset.
B1) DB Incline Press (3x8) 2-0-1
B2) DB Chest Fly (3x10) 3-0-1

Superset 3:
Do not rest between exercises. Rest 60 seconds before repeating the superset.
C1) Medium-grip Bench Press (3x12) 2-0-1

C2) DB External Rotation (3x10) 2-0-1
Female exercise substitutions:

Do only 2 sets of each exercise.
For exercise A1), substitute the maximum number of pushups you can do in place of the DB Flat Chest Press.

How to Instantly Increase Your Chest Size

This is something that everyone should be doing, several times per day. If you work at a computer, you should be trying to hold this position all of the time.

Heres what to do:

In a seated or standing position, hold your arms down by your side. Externally rotate your shoulders so that your palms are now facing forward. Use the muscles between your shoulder blades to bring your shoulder blades together. Squeeze extra hard and pull your shoulders back by contracting your rear delts. At the same time, try to pull your shoulders down (you might feel a stretch running along your neck between your shoulders and your ears the more stretch you feel, the more you need to work on holding this position). This should pull your shoulders back and pop your chest out at least two inches. You should feel tension between your shoulder blades as your muscles work to hold that position. You might also feel a stretch in your chest. Now hold this proud posture as much as you can all day and when standing around in the clubs or in line at the grocery store. Trust me, someone will notice!

Exercise Descriptions

DB Flat Bench Press

Hold the dumbbells above your chest with your palms turned toward your feet. Lower the dumbbells to chest level. Press the dumbbells straight up above the chest. BB Row

Stand with your torso bent and parallel to the floor. Contract your glutes, brace your abs and keep your spine in a neutral position. Keep the lower back in a neutral position and your knees slightly bent. Grasp the barbell with your hands slightly wider than shoulder-width apart. Row the barbell to the abdomen and bring your shoulder blades together. Slowly lower to the starting position and repeat. Do NOT round your lower back. Wide-grip Seated Row

Use a long bar and take a greater than shoulder-width overhand grip. Keep your arms and back straight, knees slightly bent. Row the handle back as far as possible bringing your shoulder blades together. DB Incline Press

Lie on a bench with the backrest inclined at 45 degrees. Hold the dumbbells above your chest with your palms turned toward your feet. Lower the dumbbells to chest level. Press the dumbbells straight up above the chest. DB Fly

Lie flat on your back on a bench and hold the dumbbells with your palms turned towards your body (palms will face each other). Maintain a slight bend in your elbows at all times. Slowly begin to lower the dumbbells out to your side until your elbows reach shoulder level. Dont lower the dumbbells any further. At this point, squeeze your chest and bring the dumbbells up and in to the start position under control.

Medium-Grip Bench Press

Keep your feet flat on the floor, legs bent, and upper back flat against the bench. Grip the bar half-way between shoulder-width and your normal bench press grip. Keep the elbows close to the sides to emphasize the triceps. Have your spotter help you take the bar from the rack. Keeping your elbows close to your sides, lower the bar straight down to the bottom of your chest. Pause briefly and then press the bar back up above the chest in a straight line. DB External Rotation

Sit on a flat bench holding a light dumbbell (start with 5lbs). Bend your right knee and place your right foot on the end of the bench. Rest your right elbow on the top of your right knee and hold the DB in the bottom position. Slowly, using the small muscles of your rotator cuff, externally rotate the DB up and back until it is in the finish position (your forearm is perpendicular to your body at the top of the movement).

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com