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KieFit Journal November 2009

The Best Diet Plan Is NO Diet At All How To Look Like A Female Fitness Model

Count Down To Fitness Success And Keep Your Motivation Drive Alive Magnesium Rich Food

And Deficiency


KIEFIT JOURNAL

HEALTHY AND HAPPY LIFE! NOVEMBER 2009

Get Your Dream Body

ISSUE:

WEIGHT TRAINING TIPS

3

THE BEST DIET PLAN IS NO DIET AT ALL

4

Hello Fitness- Fans, Here is the November 2009 issue of KieFit Journal. The free online publication about fitness, diet and nutritional supplements tips. What is the best diet to follow … The best diet to follow no diet at all … read more here at page 4. Enjoy reading helpful information on page 4 of the Author Isabel De Los Rios. She is a certified nutritionist and exercise specialist and writes for the website "The Diet Solution".

BEGINNERS RUNNING PROGRAM - TIPS AND TRICKS

RUNNING SHOES: IMPORTANT FACTS THAT YOU SHOULD KNOW

HOW TO LOOK LIKE A FEMALE FITNESS MODEL

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6

7 + 8

Beginning to learn running now! Tips and tricks for a successful training program you will get on page 5 and the most important factors for choosing your correct running shoes. Have you always ask yourself how a fitness model manages to look sporty and trained, and not losing the womanly curves too? Read here more on “How to look like a female Fitness Model” of Vince DelMonte on page 7, he teaches man and woman how to develop a fitness model body without supplements, drugs and training less than before. Video: YouTube - Fitness - New

COUNT DOWN TO FITNESS SUCCESS AND KEEP YOUR MOTIVATION DRIVE ALIVE

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THINK YOURSELF THIN

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Enjoy yourself! 0

MAGNESIUM RICH FOOD AND DEFICIENCY

KIEFIT.COM ISSUE

Rock your Body Workout Routines Video on page 7!

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Stay healthy, Heidi

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Send me your comments and ideas for further

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WEIGHT

TRAINING

Weight Training Tips Weight training properly is known by few. If it was easy then you would see a lot more muscular and lean physiques on the streets. Before you learn how to weight train properly, it is critical that you learn these five weight training tips before you even step foot in the gym. 1. Write down a realistic short term and long term goal. 2. Make a commitment to stick to one program for at least 12 weeks. 3. Educate yourself prior to starting. 4. Hire a trainer to teach you proper technique. 5. Focus on gradual progression. Weight Training Tip #1: Goal Setting Inch-by-inch life is a sinch. Yard-by-yard life is hard. Treat your goal setting the same way. Do not expect to be on the cover of Men's Health by next summer. Decide how much muscle weight you wish to achieve in three months. Six months and one year. Decide where you wish to finish and work backwards. If you wish to gain 50 pounds by the end of the year, than create a game plan that allows to gain at least one pound per week. Weight Training Tip #2: Commitment The only reason you will fail is if you are not truly committed to your goals. Do your homework and find a weight training program ideal for your specific goals and situation. Study the program fully prior to commencing. Comprehend every detail of the program and if you

TIPS

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By Vince DelMonte

don't, contact the author of the program to ensure you have no excuse to misunderstand or perform the workout incorrectly. After you chosen a program, take responsibility for your decision and follow it to it's full completion. Do not try it out for three weeks and than say, “It's not working...” and try another program. This will create a failures attitude and begin the deadly bad habit of program hopping

Do not be cheap and leave your ego at the door and hire a reputable fitness trainer who can teach you proper weight training technique.

Weight Training Tip #5: Progression I'll say this again. Inch-by-inch life is a sinch. Yard-by-yard life is hard. Approach each workout with this attitude. Your bench press does not need to go up twenty pounds in the first week. But just imagine Weight Training Tip #3: your bench press went up conEducation sistently 2.5-5 pounds every How much do you really know week for the next year? That would some serious muscular about building muscle? Let's and strength gains! Your goal put it this way, if you had to is to simply out do yourself teach someone else how to transform their body in the next from workout-to-workout, week twelve weeks, could you help -to-week. Whether you do one them? Never mind, could you extra rep, one extra set, a extransform your body in the next tra 2.5 pounds or a shorter rest period, these are are measurtwelve weeks? If not, you probably do not know enough able signs of weight training progress. about how your body works from a training, nutrition and recovery stand point. Order a Conclusion book, visit a reputable website Make your weight training life and find out everything you easy by starting with the the must know, about proper above weight training tips and weight training, before you look forward to a rewarding start the guessing game. and fruitful adventure Weight Training Tip #4: in the Proper Technique gym. You wouldn't try and drill your teeth? You wouldn't try and do your own taxes? You wouldn't try and fix your own car? Assuming you have no expertise in dentistry, accounting or automotive repairs. So why would you try and teach yourself proper weight training technique? It boggles my mind About the Author: why so many people across Vince DelMonte is the author of No NonNorth America sign up for a sense Muscle Building: Skinny Guy Secrets gym membership and jeopard- To Insane Muscle Gain found at http:// ize the health of their tendons, www.VinceDelMonteFitness.com ligaments and joints with the He specializes in teaching skinny guys how attitude of “I think I'll try it on my own,” or “My friend is going to build muscle and gain weight quickly without drugs, supplements and training to teach me,” or “I am self less than before. taught from watching others...”


BEST

DIET

PLAN...

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The Best Diet Plan is NO Diet at all As a nutritionist, the most common question I get daily is “What is the Best Diet to follow?” My answer is always the same and one that shocks many people. “The best diet to follow is to follow NO diet at all.” How could any nutritionist wanting to promote health tell you not to follow a diet?” Easy. I’m here to tell you that diets do not work. They are one of the most common reasons people have such a hard time losing weight. People are making the mistake of following a diet instead of following a delicious way of eating that will satisfy their hunger, their taste buds and help them reach and maintain an optimum weight and optimum health.

donuts and that sure doesn’t seem to be helping me lose weight. Yes, I agree. What I mean here is don’t establish a crash diet of cottage cheese and grapefruit if you absolutely hate those 2 foods. Healthy food does not have to be akin to bird seed. How about scrambled whole eggs in butter with your favorite vegetables and 2 slices of sprouted

grain toast? French toast made from healthy bread, and With all of the junk food, false eggs? A juicy hamburger or advertising, and false informa- steak for lunch or dinner? tion out in the world today, how How about making your own is this even possible? A delipizza from healthy ingredicious way of eating healthy ents? I could go on and on that will help me lose weight at with a long list of delicious the same time? foods. The point is you do not have to eat like a bird or eat Yes, this is possible for you tasteless food to be healthy once you are armed with the and lose weight. Find the correct information. healthy foods you enjoy and get creative with those. You The best diet is going to be will find you will have an inone that you can stick to (for credible amount of delicious more than just a week), one food options. that includes delicious food and one you are happy with, not to mention one that you 2. Do not go cold turkey. can maintain for a lifetime. Rome wasn’t built in a day right? You do not have to Here are a few tips that will change every single one of help you develop the Best Diet your habits overnight. Estabfor you: lishing one healthy eating habit 1. Only eat food you enjoy. each week or eliminate one Well Isabel, that would be just “not so good” food every week. This will prove to be life changgreat, but I enjoy pizza and

ing in just 1-2 months. Not to mention it will eliminate any stress or anxiety you may have over changing all of your habits overnight. Start with the easiest one for you. How about drinking water? Can you replace your sugar drinks with water and just do that for one week? How about just cutting down on a few sodas and replacing them with water? One small step each week will make your transition simple and easy. 3. Do not go hungry. Another very common mistake I see is people starving themselves in an effort to lose weight quickly. The truth is you do not need to feel hunger in order to effectively lose weight. Actually, the contrary is true. You must give your body enough nourishment (good nourishment, that is) in order to see weight loss results. Make sure to feed your body consistently throughout the day. Breakfast, lunch and dinner are all important but so are snacks in between. Munching on things like raw nuts, fresh fruits and healthy trail mixes can really keep you from experiencing any hunger throughout the day and help control any cravings that may come up. Remember that the Best Diet you can begin today is an eating plan that does NOT resemble a diet at all. Tell people you had French toast for breakfast, chicken stir fry for lunch and a juicy steak with potatoes for dinner and they will wonder how in the world you are losing weight and looking great. Easy, I stopped dieting and found the Best Diet for me!

Find out how to eat delicious food and still lose weight with these Free Fat Loss Meal Plans! The Diet Solution


RUNNING

PROGRAM

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Beginners Running Program - Tips And Tricks By: Dominique - Article Directory: http://www.articledashboard.com

Well begun is half done! When you are embarking upon a beginners running program, you may need some running tips to help set you off onto the right path. As a beginning runner you are, hopefully, enthusiastic about starting a beginners running program. The tips in this article aim to help you overcome the first hurdles.

ging for injury if you do not keep this in mind. It will also make sure you "ease into" your training rather than make it too hard for yourself and come to hate running. And that would be a real shame as you would lose out on all of the incredible health and wellness benefits that running gives you.

the web. These are often programs that have proven themselves over the years and will help you make those first all important steps of your running career. Beginners Running Program Tip #5: Believe You will Succeed

Beginners Running Program Tip #3: Walking and Running

Beginners Running Program Tip #1: Distance, Not Speed

A journey of a 1,000 miles starts with the first step. As a beginning runner you face some obstacles. Your confiMixing walking with running is dence may be low, you are nothing to be ashamed of at not sure you will be able to get all. It is an old technique for good at this "running thing", conditioning and training that etc. The important thing is to even serious, experienced believe in yourself. Choose a competitive runners have great beginner running proused. You are not proving gram that involves running anything to anyone, except and walking and that builds up perhaps what a fool you are, if your running gradually and you push yourself hard within two, three months you through sore tendons, strained will already be a changed permuscles, burning lungs, light- son. No doubt there will be headedness, or gasping for difficult times. But believe in breath when you are a begin- yourself, persist with the proner runner. In fact, without gram and you will get the outwanting to scare you too comes you are after. much, there is the slim, outAlthough some of the above side chance that you can give advice seems really straightyourself a heart attack by do- forward, it is amazing how ing those things! By a combi- often people start a beginners nation of running and walking running program completely you can actually maximise the incorrectly. Make sure you are time spent running because not one of those people and you take the little walking start running with a proven breaks that help you rest a beginners running program little bit. that works.

Running is a serious sport that involves certain well-trained core techniques like any other sport. Just because there aren't balls or bats or special gloves or all that much equipment involved doesn't make running any less of a particular sport that requires certain built-up ability before you take it to a higher level. If you are a starter, you have to understand that and you should not attempt to run at a great speed. A good running speed for beginners is easy pace or "conversational pace" as it is also called. This is the speed at which, if you were to run Beginners Running Prowith someone else, would be gram Tip #4: Follow A Proable to maintain a conversagram tion. You will be able to push yourself hard and maybe get inBeginners Running Provolved in racing later on, after gram Tip #2: Build Up you have been conditioned Gradually through smart, proper training. Next to starting off slowly, you When you start off your runneed to build up the time and ning career make sure you use or at least study predistance you run gradually. with running, you are just beg- existing running programs on

By: Dominique Article Directory: http:// www.articledashboard.com About Author: A dedicated Beginners Running Program is a great way to start your running career. Check out the beginner running programs on Best-RunningTips.com for very successful, proven running schedules for beginners that have helped hundreds of runners obtain their goals


RIGHT

RUNNING

SHOES

Running Shoes: Important Facts That You Should Know By: Corrie Duana Article Directory: http://www.articledashboard.com

Athletic shoes are referred with many names, but it is more commonly referred to as sneakers or running shoes. If you never heard about running shoes, well I think you deserve a hefty smack in the middle of your forehead. Too bad I’m not in front of you to do you this favor. Instead, I let me educate you about running shoes. Running shoes are made of soft and flexible materials, and characteristically have rubber soles. Over the years, certain innovations created various types of running shoes with non-rubber soles but the most basic running shoes always have rubber soles. Why rubber soles? Because rubber soles provide greater traction and has a definitive cushion effect to ease the pounding of

ment without noise the term ‘sneakers’ came out. Running shoes took a giant step forward when a British company called J.W. Foster and Sons developed the spiked sole. They integrated it to the running shoe and the spiked running shoes were born. Later on, they also changed their name to Reebok. That was somewhere in 1890. It was 1925 when a German shoe manufacturer

named Adolf ‘Adi’ Dassler made more innovations to the spiked running shoes. He also tweaked this shoe with other materials, making them lighter still. (I hope you won’t have problems guessing the name of the company) When technology advanced rapidly during the 70s, everything also made a huge step forward. Instead of basic designs in making shoes, manufacturers now involved podiatrists in shoe design. Shoe materials were tweaked even more, further lightening the running shoe. When Ethylene Vinyl Acetate (EVA) was developed in late 1970s it also ushered the best modernization of running shoes to date. This substance provides superb cushioning and absorbs shock even better than rubber.

To date competition amongst shoe manufacturers Nike, Adidas, and Asics is very stiff, with each producing their own line of state-ofheels during running. Furthermore, materials that create running shoes are light- the-art shoe products and endorsing popular weight and flexible that it would do nothing to athletes and celebrities to carry the image. hamper one’s exertion in running. In fact inno- That made running shoes a popular trend in the casual market, especially with young peovations are constantly developed to improve ple. More often than not, you will notice a wearer performance. youngster with a pair of running shoes than The first running shoe had a plimsole sole. leather. Effective marketing strategies by This sole is created from the process of meld- shoe manufacturers such as Nike, Reebok, ing rubber and cloth together called vulcaniand Adidas are by large responsible for the zation. Of course this shoe type won’t hit a cultural propagation of running shoes.Need penny these days but at the time of its incep- help with Gifts or Computers ? Get answers tion, it was a wonderful innovation that alat ShopperArticles.com. lowed ease of movement and comfortable wear. Since these running shoes allow move- Please check out ShopperArticles.com for useful tips and info about Restaurants and Gourmetand

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LOOK

LIKE

A

FITNESS

MODEL

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How To Look Like A Female Fitness Model By Vince DelMonte

Do you pass by the magazine stands in the store and envy the bodies of the cover models? More and more women today are coveting this body type; strong and muscular while still being feminine. Gone are the days where strong women are seen as too masculine and unattractive. The female fitness body is here to stay. Now, curves are back so long as they are created with

to put on about half a pound of muscle mass per month. Not quite as scary as you thought right? And that is assuming everything is done right‌ many will experience a slower rate yet.

stay there - for hours at a time.

This is something that has to change. Think about how many hours of your life you've spent on that treadmill, stairmaster or elliptical machine. The problem with pink weights Do you really look that much different because of it? I'm is that for most of you, they guessing probably not. aren't challenging! You'd be surprised at how strong you Not only that, but how many of already are if you'd just push yourself that little extra bit. So you put in your hour while watching TV or reading your next time you're in the gym, pick up a ten pound dumbbell favourite magazine? Video: YouTube - Fitness - New Rock Your Body Workout Routine

muscle mass and have a softer appearance. Hot celebrities such as Jessica Biel and Jessica Alba are now gracing the covers showing off their new curves. What's more is that these women are garnering a great deal of male attraction - much more than their thinner counterparts such as Lindsay Lohan or Victoria Beckham. Luckily, if you make some smart changes to your workout program you can get yourself on the road to looking like the next female fitness model, maybe even covermodel! First things first. Pink Weights. If you want to add sexy curves to your body, you need not be afraid of heavier weights. Don't worry, you are not going to bulk up and begin bearing resemblance to Vin Diesel, as women simply do not have the testosterone in their bodies to be able to do this. In fact, in a very good situation, assuming sound training and great nutrition, a woman would be lucky

or if you're really ambitious, go for fifteen. You'll start noticing your body changing more in the next few weeks than in the last few years you've spent slaying away on the stairmaster. Weights have the power to completely transform your body. They will make you a smaller, yet curvier version of your body now.

This is probably a good indicator that you aren't quite working as hard as you could be. The truth of the matter is that your body will quickly adapt to all that cardio training that you are doing.

So while before you might have burned a hundred calories running a mile, now you are only burning 80. Unless you continually add more and more time to get the same Don't be alarmed at your scale calorie burn, it is going to stop weight though as upon weight being an effective fat loss tool. training your body weight may And when you're already dogo up. Relax however, being six hours a week, who cause one pound of muscle really wants to spend MORE takes up much less space on time doing cardio? your body than one pound of bodyfat does, therefore you The secret is changing the may weigh more, but you will format of your cardio from that look smaller. of a comfortable steady-state session to one that's comNext comes cardio. posed of high intensity interWomen have this tendency to vals that will really kick you out of your comfort zone - and just gravitate towards the blast away body fat as well. cardio section of the gym. Whether it is the best place to check out the men lifting or it —> continued feels safer to them, whatever the reason, they go there and


LOOK

LIKE

A

FITNESS

MODEL

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How To Look Like A Female Fitness Model - continuedBy Vince DelMonte

This is by far a more productive form of cardio to be doing so rather than wasting another hour of your life not really getting anywhere, next time you're in the gym for cardio, do twenty minutes, alternating thirty seconds going as hard as you possibly can with a minute and a half at a much easier pace to recover. It will be hard - I warn you. Stick

with it for one month however and you will be extremely happy you did. Now. Bring on the carbs. Have you grown a love-hate relationship with carbohydrates? You love the way they taste but don't like the number they're doing to your waist. Understandable - many women feel this way.

So if you're craving a bagel, have at it, but enjoy it right after you've finished a hard lifting session, as described above. Get rid of your fat phobia. One critical thing that many women do not understand is that in order to lose fat, they must eat fat. Women in particular actually tend to do better on a higher fat diet than males do. This has to do with their hormonal make-up and the way their body functions and responds to various macronutrient levels.

sulin levels? That's right - dietary fat. So do not be so scared of consuming fat in your diet. It will help you deal with hunger and help your food taste better. Ideally you should be aiming to get no less than 25-30% of your calories coming from a combination of healthy fats (fish oil is particularly important). Work Those Glutes Finally, the one body part that most women usually will say they want to improve upon is their glutes. That curvy, sexy backside appearance tops the list of many gymgoers and in order to achieve this you are going to have to be doing the right exercises.

Concentrate on adding heavyweight lunges, one legged squats, hamstring curls and ass-to-the-ground squats into your program. These are your fast track to a great behind. You can do all the cardio you How many times have you reached for the cookies on the want to try and get it, but unfortunately, all that might do is shelves, solely because they were 'fat-free' so you thought make you a smaller version of they'd be a safe dieting food? your exact same self. If you want to change the way you This was a terrible mistake. look, then you need to change When you remove the fat out the way you train. of products, often times manuSo next time you pass by one facturers will begin to add in extra sugar to make up for the of those covermodels and taste. Newsflash. Extra sugar start dreaming about what it sends insulin levels skyrocket- would be like to have that ing and guess what insulin is? body - make it a reality for The fat storage hormone. So, you. Many women are capawhat you need to do is try and ble of making great improveminimize the amount of insulin ments to their bodies if they surges you create throughout would just stop with the training methods they are currently the day, while staying within using and get on ones that are your total calorie budget. Do much more in tune with their this and you will have your best defence against warding goals. off both hunger and fat gain.

The key thing to remember with carbohydrates is that they are not necessarily 'evil', so long as the portion size you eat remains under control and you are timing them properly. To have carbohydrates working most effectively for you, it is critical that you time them before and after your workouts. This is when your muscles are going to need the enNow, guess which macronutriergy and will rapidly soak ent has the least effect on inthem up!

About the Author: Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http:// www.VinceDelMonteFitn ess.com He teaches males and females how to develop a fitness model body without supplements, drugs and training less than before.


TO

FITNESS

SUCCESS

Seite 9

Count Down To Fitness Success And Keep Your Motivation Drive Alive - By Tom Venuto, NSCA-CPT, CSCS There are many fantastic ways to get focused and motivated to begin a diet or exercise program, but often the most difficult thing to do is keep that drive and ambition alive for more than a few weeks and see your goal through to completion. Within just weeks of starting, many people have already hit

their first snag or setback, and as a result, have slipped backwards in the mental focus and motivation department. Setting goals in writing is an essential step to success, but how do you stay focused on them? One technique I have used ever since my very first bodybuilding competition 18 years ago, is... The "contest countdown calendar." I have used it ever since, through 28 competitions and it will work for you too, for any fitness goal. I purchase a desk or wall calendar - the type that shows each week stretching horizontally across the page with an open block of space for each day. After I set my goal and place a deadline on it, I do NOT stop there. I take out my calendar and start counting backwards from my target goal deadline to the present day. T-minus 117 days.... T-minus 116 days... T-minus 115 days.... I also fill in my workouts for the entire 3-4 month period, which is the typical length I allow for

And then, just like the term paper, you are scrambling at the last minute to reach your You would be shocked - pleasweight goal. But in the case of antly so - just how focused this a your body, the consekeeps you. Even better still, quences are more severe and you get MORE and MORE painful than just a bad grade or motivated with each passing late penalty. day you countdown because Inevitably, you succumb to the deadline is getting closer crash dieting and overtraining Deadlines are absolutely criti- or other unhealthy fast-weightcal to your success. Little gets loss madness, which eats up your own muscle like a hungry cannibal and sends you spiraldone without deadlines. ing into the dark pit of metaThere is a saying in managebolic damage and the inevitament and psychology that ble plateau and weight gain "work will always expand to fill that follow. the time allowed for it's comBut the solution is so simple: pletion." Count your way down to sucRemember term papers in cess! school? when you were given a term paper assignment and Don't stop with setting goals. Put your goal countdown on you had the entire semeseter to do it, did you run home that paper, review your goals every single day, AND know, every first night and get crankin on single day, how many days it? there are until your target goal How about after a week? two date. You will stay more conweeks? A month? TWO sciously focused and even betMONTHS? ter, your unconscious mind will go to work for you in keeping probably not, eh? you motivated, on track, and If youre like most people, you on schedule. You'll come in for put it off until the last minute a landing on your goal deadand you barely got it turned in line date like an F-16 landing on time. In fact, there are alon an aircraft carrier. ways a few people who pull all I just did my countdown calennighters the night before! dar earlier this week... T minus Alas, the power of the dead117 days til my next bodybuildline! ing competition, and thanks to In your fitness endeavors, if this simple but powerful techyou dont have IMPENDING nique, I'm already focused like deadlines that give you that a laser beam and have been twinge in your stomach that making steady progress withsays "take action now, or out so much as a hiccup... else!" then you find it very easy Don't under-estimate this simto say to yourself, ' I have plenty of time so this one cheat ple technique... Give it an honmeal doesnt matter... it doesnt est test... because it's often the simplest motivational techmake much difference at this niques that are the most powpoint if I skip this one workerful of all!. out... I have time to make it up..." my mid-range goals like contest prep.

About the Author: Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, "Burn the Fat, Feed The Muscle,� which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbocharge your metabolism by visiting: www.burnthefat.com.


THINK

YOURSELF

Seite 10

THIN

Think Yourself Thin By: Craig Ballantyne, CSCS, MS - www.TurbulenceTraining.com

To lose fat, one must think. One must exercise their brain to change their body and reach their weight loss goals. If you have a plan, you'll succeed. But if you go in the gym and "wing it" everytime, you'll make no progress month-in and month-out. If time keeps on passing without any changes in your body, then you have to try something new.

good for them so they go to the gym and try out a cardio machine. But they just get on it and "go", mindlessly. Maybe they throw in some weights. Maybe not. They don't really know how to do weight correctly anyways. And so it goes on and on, week after week. Until they just give up and quit.

And you see the same thing on the street. You see the same people running the same slow route around the neighborhood, getting the same (read: zero) results from their "same old-same old" jogging routine. I've always believed that beginners to fitness take up jogging because its easy. And I don't mean easy on the body, because we know it takes some effort. same piece of cardio equipI mean that jogging is easy on ment and use the same level the mind. Runners don't have as yesterday and go at that to think. They don't have to same slow pace as always. plan a program. They don't And do you know what I see have to pick the best, efficient strength training exercises the next day? and then put them in the The same old physique on proper order in an effective that same person. No routine. Instead, all they have change. Next week? No change. Same workout, same to do is put one foot in front of the other. body. Because they aren't thinking. But, and there is always a And no one is thinking for but, isn't there? That easy, no them. They don't have a good -thinking approach is not gotrainer, or a good program, or ing to get them very far. After a good idea about what they ten days, there probably won't should be doing in the gym. be much change in their They've heard that "cardio" is body. Everytime I workout, I see the same people doing the exact same exercise routine in the gym. They go through the same machines in the same order using the same weight each day. Then they go to the

And the same goes for those high-rep, low weight, machine circuit programs. No thinking required, no results guaranteed. However, if they had exercised their brain and designed a strength and interval workout, they would have seen some startling changes in 14 days, or 10 days, or even 7 days. (Heck, I've had guys swear that they noticed changes in their bodies after only 2 days of strength and interval training). Because you see, planning a workout takes effort. And going through an effective workout of efficient strength exercises and interval training takes even more effort. But you get out what you put in. That saying goes for just about anything in life, especially for workouts. So the choice is up to the exercisers in the gym I guess. If they stay in their comfort zone, it will be easier on their body and their mind in the short-term. But over the longterm, they'll probably drop out of the fitness scene as they find they never get the results they want. Or they can put in the shortterm effort, researching the best program for their goals. And with this approach, you get the long-term payoff of success. Look into strength and interval training and see what the extra mental effort can do for you. Using the Turbulence Training plan of an efficient bodyweight warmup, effective structured strength training supersets, and maximum result interval cardio to complete the workout will get you more fat loss results in less workout time. Guaranteed. Sincerely, Craig Ballantyne, CSCS, MS Author, Turbulence Training

About the Author 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 Men’s 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 www.TurbulenceTraining.com


MAGNESIUM

RICH

FOOD

...

Magnesium Rich Food and Deficiency Article Source: http://www.Free-Articles-Zone.com

Magnesium is the fourth most abundant mineral found in the body and is very essential for good health. It is mostly found in the bones (around 50%), teeth, and red blood cells. The other half is largely found inside cells of body tissues and organs. Only 1% of magnesium is found in blood. The body takes magnesium from the diet and excretes the excess through urine and stool. A balanced diet contains enough magnesium for the body's functional requirements.

# It can help prevent the calcification of soft tissue and also prevent cardiovascular diseases, osteoporosis, and certain forms of cancer. # Magnesium assists the parathyroid gland to process vitamin D. # Magnesium therapy has proved beneficial in treating bronchial asthma and migraine headaches.

# It helps support a healthy immune system, Magnesium is organically connected with the calcium level in the body. Thus, a critical and keeps bones strong. balance has to be achieved between cal-

cium and magnesium to assure proper use of both minerals. Benefits of magnesium – Magnesium is important to nearly every function and tissue of the body, from the heart to the bones - nearly everything. It is needed for more than 300 biochemical reactions in the body.

# Magnesium helps regulate blood sugar levels, promotes normal blood pressure, and is actively involved in protein synthesis. It helps in the bio-synthesis of collagen. # It assists in the absorption and metabolism of calcium, sodium, phosphorus and potassium.

# Magnesium is particularly important for maintaining a normal heart rhythm and is # Magnesium is an essential element, which used by physicians to treat irregular heartbeat (arrythmia). influences many enzymes needed for protein digestion, energy production and nerve/ # Magnesium may also be beneficial for muscle message transmission. bladder problems in women. # Magnesium helps with the formation of bones and teeth and assists in the absorpDietary sources of magnesium – tion of calcium and potassium. # Magnesium is also used to relax the muscles. It assists in cellular metabolism and the production of energy, in collaboration with enzyme activity. # It is used for muscle tone of the heart and assists in controlling blood pressure. # Together with vitamin B12, it may help prevent calcium oxalate kidney stones.

Green leafy vegetables such as spinach, are good sources of magnesium because of their chlorophyll content. Magnesium is readily available in mostly all foods that form the basis of a healthful diet -whole grains, fruits, dark-green leafy vegetables, fruits and nuts. Rich vegan sources include legumes such as beans and peas, nuts and seeds, tofu, soybean flour, almonds, cashew nuts, pumpkin, walnuts, and whole unrefined grains are also good sources of magnesium.

# It helps prevent depression, dizziness, reduces cholesterol levels, muscle twitching, and pre-menstrual syndrome. --> continued

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MAGNESIUM

DEFICIENCY

Magnesium Rich Food and Deficiency

-continued-

Article Source: http://www.Free-Articles-Zone.com

Refined grains are generally poor in magnesium. This is because, when white flour is refined and processed, the magnesium-rich germ and bran gets removed. Bread and flour made from whole grain wheat provides more magnesium than bread made from white refined flour. Other good dietary sources of this mineral include peanuts, pistachio nuts, shredded wheat (dalia), bran, ba-

nanas, and baked potatoes (with skin), chocolate, and cocoa powder. Many herbs, spices also provide magnesium, such as coriander, dill seed, celery seed, sage, dried mustard, basil, fennel seed (saunf), cumin seed and poppy seed.

# Nausea and vomiting # Numbness and tingling sensation in hands and feet # Coronary artery spasms # Gastro-intestinal problems including diarrohea # Muscle spasticity # Abnormal rhythmic palpitaCauses of magnesium tions of the heart deficiency # Muscle contractions, even seizures Along with a poor diet lacking # Anaemia in magnesium, absorption of # Weakness magnesium by the body can # Insomnia be affected by causes such Crohn's disease, gluten sensitive enteropathy and intestinal surgery may lose magnesium through diarrohea and fat malabsorption, and thus need supplemental magnesium.

# Poor as dieting for weight loss; hair and nail growth consumption of ''soft'' water, # Sudden death. which lacks minerals; various intestinal diseases; chronic Recommended daily dosage alcoholism. of magnesium Large amounts of magnesium can be lost from the body due to prolonged and strenuous exercise, lactation, excessive sweating and chronic diarrohea.

Tap water can also be a source of magnesium, but the amount varies depending People who are using drugs on the water supply. Hard water contains more magne- like diuretics and cancer drugs are also prone to defisium than soft water. ciency. Disorders of the kidney, an overactive thyroid or Magnesium deficiency parathyroid gland, low blood levels of potassium and high Severe magnesium defiurine levels of calcium are ciency can result in low levels some other causes leading to of calcium in the blood, magnesium deficiency in the termed as hypocalcemia. body. Type 2 diabetes is associated with low levels of magnesium in the blood. People Consumption of alcohol, diusuffering from ulcerative coli- retics, high levels of zinc in the body, consumption of tis may also have low maghigh levels of Vitamin C and nesium levels. vitamin D also increase the Magnesium levels tend to be body’s magnesium requirelow in people with chronic ment. fatigue syndrome, ands reduced levels of potassium in Symptoms of magnesium deficiency: the blood (hypokalemia). Common symptoms of defiIndividuals with chronic malciency include – absorption problems such as # Anxiety, irritability

The recommended daily allowance is around : # Males (below 30 years) 400 mg per day # Males (over 30 years) - 420 mg per day # Females (below 30 years) 310 mg/day # Females (over 30 years) 320 mg per day. Magnesium supplements are normally taken in dosages of 750 - 1,000 mg per day. About the author: Read more on magnesium, benefit of magnesiumand benefit of magnesium. Also Visit http:// www.healthvitaminsguide.com for Information on Vitamins, Minerals, Amino Acids. Article Source: http://www.FreeArticles-Zone.com

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KIEFIT.COM—ISSUE

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KieFit– Board This site is created to post job exclusively for health and fitness professional. Search for qualified professionals and opening your career world wide. Reach your targeted audience massively.

Your ad is thirty (30) days visible for FREE!

FitBlurbs.com Your Source For Fitness Related Articles Find Free Information About Fitness, Health And Wellness.


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Advertise with Kiefit.com For Cheap $3 If you have a new product or service to showcase to the fitness community, Kiefit.com is the place to reach your targeted audience! The purpose of the Kiefit.com fitness oriented social bookmarking website, the Kiefit Journal and the newsletter is to give consumers proven methods to help them in their quest for fitness and good health. It is our goal to inform our community and subscribers of new developments in the health and fitness fields and connect them with each other to benefit from their experiences! Through Kiefit.com Web site, the FREE Kiefit Journal and the monthly newsletter you'll be targeting large numbers of consumers that are looking for various ways to improve their health and fitness. Get our FREE Media Kit Here! To Achieve Your Audience Laser Targeted The Easy And Affordable Way CLICK HERE !

Advertising ...within this FREE monthly publication. How does it work? Every new subscriber which choose to subscribe to our free monthly newsletter gets this FREE kiefit.com publication delivered directly to their email box. Furthermore our subscribers will receive the most recent version of this kiefit.com publication as long they choose to do so. Our newsletter list is strictly double optin. Every subscriber is free to forward this publication to his family, friends, relatives and business partners for free! Example: 1. One subscriber receives this publication after he registered to do so.

2. He decides to forward this publication to his family and friends etc. 3. They in the next step decide to forward this publication to their family and friends as well.

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KIEFIT JOURNAL Contact[at]kiefit.com

YOUR COMMENTS AND IDEAS ARE WELCOME! Do you have ideas or themes which you like to be covered in the next kiefit.com publication for December 2009? Please let me know. Please write to: Email: suggestions[at]kiefit.com 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 Your ideas and articles are very welcome. Thank you very much. Stay healthy,

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kiefit_journal_2009_11 Get Your Dream Body  

Get Your Dream Body Here is the November 2009 issue of KieFit Journal. The free online publication about fitness, diet and nutritional suppl...

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