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KieFit Journal March 2009

5 Fat Burning Tips for beginner & advanced readers

The 2 Pounds Per Week Rule and How to Burn at Faster

Fit to Walk? Walk to Fitness the

easiest and cheapest ways to keep fit and healthy

Fit Moms: Top 3 Reasons WHY More Moms are NOT “into� Resistance Training


KIEFIT JOURNAL

HEALTHY AND HAPPY LIFE! MARCH 2009

Do you look good and fit?

ISSUE: THE IDEAL BODY MEASUREMENTS

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WHY CARDIO DOESN'T WORK FOR FAT LOSS

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FIT TO WALK? WALK TO FITNESS

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5 MORE FAT BURNING TIPS FOR YOU

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Hello Fitness Fans! I am very glad to introduce you to my current KieFit Journal March 2009. Within KieFit Journal you will find tips about workout and training, burning fat faster, and in this KieFit Journal issue

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“How to Relax Deeply” (page 12) and more interesting article. Tom Venuto, a well known Certified Personal Trainer, has often been asked, what are his ideal body proportions for Bodybuilders or a classical muscular male physique.

8 THE 2 POUNDS PER WEEK RULE AND HOW TO BURN FAT FASTER

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TOP 3 REASONS WHY MORE MOMS ARE NOT “INTO” RESISTANCE TRAINING

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HOW TO RELAX DEEPLY - 3 EXCELLENT SELF-TALK TIPS

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KIEFIT.COM ISSUE

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ADVERTISE OPPORTUNITYS— KIEFIT.COM

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CONTACT— KIEFIT.COM

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SEND ME YOUR COMMENTS AND IDEAS FOR FURTHER ARTICLES.

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In Kiefit Journal at page 3 you will find a very interesting article about body dimensions und muscle mass. Why for all endurance sports the decrease in weight does not take place? in KiefFit Journal issue of March 2009 is a helpful article included from author Craig Ballantyne about the possible reasons – To read the full article go to page 5 to read „Why Cardio Doesn’t Work for Fat Loss“. Read on page 7 the five reasons for weight loss, how many calories have ordinary drinks, why you should consider to not eat fast food anymore! Read and enjoy! Stay healthy!

Heidi

Send me your comments and ideas for further articles. Submit your article to Email: articles@kiefit.com and see it in the next issue of KieFit Journal. Use your article to generate additional free traffic to your website as well. Closing date to submit your articles you wish to be published here on 25th of each month.

ATTENTION Schedules: Submit events schedules you know to be mentioned here in the next issue! Submit your personal Fitness and Sport events you wish to be published here and invite Kiefit Journal readers to attend!


IDEAL

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The Ideal Body Measurements By Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com

equally, with no single muscle groups that are out of proportion compared to others - for example, a huge chest and rib cage with small arms looks silly huge arms and small legs The waist measurement is looks un-symmetrical as an important one, because well. These are somewhat typiwhen your waist circumfercal off season / pre contest I’m not all that hung up on ence is going down, you height, weight and body fat know your overall body fat weighing a certain amount measurements for a natural either, although I do weigh is going down. Also, when bodybuilder. In the profesmyself regularly. The main your waist shrinks even a sional and open federations reason I monitor my weight QUESTION: Tom, there is little bit, it tends to com(not drug tested), those one thing that I really would pletely change the way you closely is because in the off weights and measurements look – even if you don’t gain season, I’m always interlike to know – your measurements. You have a phy- any muscle, a narrow waist ested in gaining more lean might be considered body mass and prior to sique that (in my opinion) is creates an illusion of “small.” However, a ideal and 17-18 inch arm on a your photos lean and proportionate are a real body can look very inspiration to impressive. me. I am broader shoulders. Abdomi- competition I have to make Steve Reeves for example, able to move up in weight a weight class gradually with my workouts, nal fat and a large waist was known as one of the (middleweight has a 176 measurement is also a so I know I am building most symmetrical and aes1/4 lbs cutoff. ) muscle, but I never have a health risk. thetically pleasing bodymeasurement to shoot for – builders of all time, even I’m 5’ 8” tall and I weigh There have been all kinds e.g. biceps, chest, waist, though he was not “huge” 174-176 for competitions. hips, etc. Also, it seems like of different formulas proby today’s standards. That is very much a “false” certain ratios (for example, posed over the years for the “ideal proportions”, but I weight, however, because I Reeves wrote about ideal chest to waist ratio, and easily lose 6-10 pounds of measurements frequently never aimed for a certain maybe there are others?), water weight in the three measurement myself. Bodyand was always striving for would be helpful also. My building is a very visual days before a contest. By his idea of perfection in this thinking is that if my waist sport. The judges don’t the Monday after a Saturregard (and came close to and hips are “growing” come up on stage and day contest, my weight is achieving his own personal faster than my chest, then measure your arms in a usually back up to 180-184 ideal). One of his criteria for that might be an indicator ideal proportions included that I am gaining fat where bodybuilding contest – you or so. Off season, I weigh having his arms, calves and it likes to show up first (hips are judged on appearance. about 195-200 lbs. My off season body fat is usually neck measure the same. and waist). The measureI’ve always gone after a around 9-10% and before ments I have of myself are: certain “look” as opposed to contests it’s around 4%. Steve Reeves Measurechest, waist, hips, biceps, a certain measurement. I ments: forearms, thighs, calves. cut out photos of bodybuild- Years ago I do remember Arms: 18.5 inches Thank you. ers whose physiques I ad- measuring my arms and Calves: 18.5 inches they were 17 1/2” cold and Neck: 18.5 inches ANSWER: Personally, I no mire and want to emulate and rather than having a 18” pumped. That was a Thighs: 27 inches longer take my measurelong time ago. I would Chest: 54 inches ments, although I did regu- measurement in mind, I always have a picture of my imagine they’re bit larger Waist: 30 inches larly when I was a teenideal in mind. now, but who knows. My ager. I do, however think waist is 31-32” most of the it’s a great way to chart proOn top of a solid base of year, even smaller before gress. Circumference muscle size, I simply work contests (last notch on the >> continued >> measurements give you towards symmetry, so all lifting belt!) feedback about how well muscles are developed your training (and nutrition) I’m often asked what my body measurements are and/or what are the ideal measurements for a bodybuilder or a classical muscular male physique. Believe it or not, there are actually many formulas for determining the “ideal body proportions.” On the other hand, you might want to take them with a grain of salt…

regimen are working and let’s you catch yourself if certain body parts are lagging behind others, or in the case of waist and hips, if you’re gaining body fat.


IDEAL

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The Ideal Body Measurements

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By Tom Venuto, NSCA-CPT, CSCS www.BurnTheFat.com

they really are. But somehow the chest 6. 36% of the chest produces beginners and natural athletes get the idea in their the upper arm girth head that bodybuilding suc7. The calves come out a cess means 250 pounds and little less at 34% Muscle to bone ratios: a 20 inch arm. Arm size= 252% of wrist size 8. The forearms get 29% of The truth is, a 17 to 18 inch Calf size= 192% of ankle size the chest measurement arm on a ripped 175-180 Neck Size= 79% of head size pound physique with Chest Size= 148% excellent balance, of pelvis size symmetry and proWaist size= 86% portion can look of pelvis size much larger than it Thigh size= 175% really is – it’s an optiof knee size cal illusion of sorts. Steve Reeves’ Some of these height and weight guidelines for “ideal chart for a bodyproportions” are the builder (natural) “Grecian” or 5’5” 160lbs “classical” ideals 5’6” 165lbs while others are ide5’7” 170lbs als for bodybuilders. 5’8” 175lbs In either case, keep 5’9” 180lbs in mind they are sub5’10” 185lbs jective – they’re just 5’11” 190lbs Incidentally, McRobert’s book someone else’s opinion of 6’0” 200lbs Brawn has an entire chapter what is an ideal measure6’1” 210lbs ment. The only opinion that called “expectations” which 6’2” 220lbs matters in the end is your discusses the truth about 6’3” 230lbs own. measurement claims. 6’4” 240lbs 6’5” 250lbs I find all these measurement Train hard and expect success, ideals very interesting, but In the book Brawn, Stuart personally I take them with a McRobert published the old Tom Venuto, NSCA-CPT, CSCS grain of salt. “John McCallum formula for Lifetime Natural Bodybuilder “challenging yet realistic” www.BurnTheFat.com measurements for “hard gain- Be careful with some of the ers. His formula is based on formulas for “ideal measurewrist measurement and was ments”, because if they were based on steroid using and or also published in the book pro bodybuilders, you may Super Squats: get discouraged by trying to pursue an impossible goal for John McCallum’s realistic measurement ideals for hard a natural bodybuilder or the About the Author:Tom Venuto is a measurements of someone gainers natural bodybuilder, certified personal trainer and freelance fitness 1. 6.5 times your wrist gives with a totally different bone writer. Tom is the author of "Burn the chest girth structure than you have. Fat, Feed The Muscle,” which 2. 85% of the chest girth proteaches you how to get lean without Measurements especially duces the hips drugs or supplements using secrets arm measurements - are also of the world's best bodybuilders and 3. Take 70% of the chest fitness models. Learn how to get rid frequently exaggerated. girth for the waist of stubborn fat and increase your Twenty inch arms, for exam4. 53% of the chest gives the metabolism by visiting: ple, are rare and when you thigh girth www.burnthefat.com actually see them in person, 5. The neck size is 37% of you realize just how massive In his “classic physique” book, Reeves said his formula for “ideal proportions” was as follows:

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Why Cardio Doesn't Work for Fat Loss By: Craig Ballantyne, CSCS, MS www.TurbulenceTraining.com

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.

The scientists think they know where things went sour. They classified the subjects into 2 groups, called the "Compensators" and the "Noncompensators".

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. 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).

The Compensators were hungrier, and as a result Subjects exercised 5 times consumed an extra 268 calories per day, all but wipper week for 12 weeks. That's a lot of exercise, but it ing out their cardio efforts. helped the subjects lose an Therefore, the Compensaaverage of 8.2 pounds, tors lost the least amount of which is great - I was posiweight, and scientists betively surprised by the relieve that was due to the sults. huge "compensatory" inSo cardio will work for some crease in appetite experipeople, however, in my ex- enced by this group. perience, it works best in Does your appetite increase young men, who need the when you do slow cardio? If help the least! it does, research shows it Back to the study, the variwill ruin your cardio efforts. ance in fat loss between individuals was huge. Check this out‌ So if your cardio program is The best subject lost a stag- not working for you, check your appetite and calorie gering 32.3 pounds in 12 weeks, while the worst sub- intake to see if you are "compensating" for your efject actually GAINED 3.74 forts. If you are, you might pounds. be better off using a pro-

gram of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts. As Australian Professor Steve Boucher has shown in research, interval training increases hormones called catecholamines. And increased catecholamines can reduce appetite, among other fatburning 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 Turbulence Training.

Craig Ballantyne, CSCS, MS Author, Turbulence Training

About the Author Learn about the "Dark Side of Cardio" in the free report from Craig Ballantyne at www.TurbulenceTraining.com . Craig 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 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


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Fit to Walk? Walk to Fitness by David Jackson / http://www.goarticles.com

Walking is one of the easiest and cheapest ways to keep fit and healthy. If you are one of those who have no time or money to go to the gym for a workout, you can take up a walking program or regimen instead. It will not cost you a thing and you can do it as you wish or as often as you want--anywhere and anytime. Health experts recommend a minimum of 30minute of moderate physical activity a couple of times a week to stay fit, and brisk walking fits this category. You can brisk walk just about anywhere--in the park, your neighborhood, office block or even while doing your grocery shopping.

There are ways to measure the intensity of your walking exercise, this will help you assess whether you need to slow down or quicken the pace of your workout. A simple way is through the so-called 'talk test'. If you can still carry a conversation while walking, then your pace is normal. But if you are already catching your breath and cannot talk anymore, then you better slow down. Another way is by monitoring your pulse or heart rate. You can do this manually by feeling the pulse in your wrist or neck or mechanically through an electronic device.

You should be realistic Walking, whether leiwith your performance surely or vigorously, goals, so you can stick to leads to a fit body and your walking program. If mind. The health beneyou have done it for three fits are proven by reto six months, it will besearches. It reduces come a habit and will fit the risks of various rightly in your lifestyle. The medical disorders or important thing is to keep diseases such as hearton walking. related ailments (stroke, hypertension But if you fail to stick to etc.), diabetes, certain your walking program, find types of cancer such as ways to make it more enbreast cancer, muscle joyable. Walking need not pains or bone fractures, be one dull routine. You arthritis among many can make it fun. Invite your more. Walking also reduces anxiety, stress and depression. It pro- friend or spouse to join you, or you can even take along your pet dog. If you really don't feel motes better sleep. like walking outdoors or if the weather preAs a regular exercise, walking is also effective vents you from doing it outside, use a treadmill in managing your weight and shedding those or stairs. Think of ways of including even short extra pounds. Walking burns calories consis- walks into your day to keep you on track, 15 to 20 minutes walk during your lunch break or tently. In fact, according to fitness experts, low-impact exercises such as walking provide walking to and from your appointments. a higher level of fitness and health than strenuous exercise such as jogging. Walking is also easier to maintain than a fitness program in the gym because you can do it anytime and anywhere since it does not require any equipment or gadgets. Following a walking program or schedule is advisable. You can design one that suits your lifestyle and fitness level. You should walk at your own pace, do not overexert yourself. Most people start with 15 to 30 minutes of walking a few times a week. Then they just increase the frequency and intensity as they go along.

About the Author My name is David Jackson, and my weight is the reason for this blog. I have a slight problem with my weight. So in trying to help myself , I thought I would create this Blog about Health. http://how-to-get-six-pack.com/ Copyrights@ How To Get Six Pack. This article may be printed in any form , on the guarantee that the article stay the same without any omittances , deletions , alterations or changes throughout this article. This copyright is to stay with this article


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5 More Fat Burning Tips for You By: Craig Ballantyne, CSCS, MS www.TurbulenceTraining.com

At this time of year, we can use every last tip to help avoid holiday weight gain.

feel terrible, and will make you want to have an afternoon nap at your desk.

So here are 5 more fat loss tips for beginner & Make one small improvement to your nutrition everyday for the rest of your life. advanced readers. 1.) No liquid calories (with the exception of a post-workout drink).

3) Eat more fruits and vegetables.

Get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you need when you are trying to lose fat.

If you are eating 2 servings per day, then go up to 4 servings per day by the end of the

2) No fast food.

4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon).

week. And even if you think you are doing great by having 5 servings per day, you still You must also limit your alcohol intake - espe- need to double that (take 2-3 weeks to work cially if you are adding mix to drinks...that is a your way up to 10 servings per day). double calorie bomb! A single "Jackand Coke" is over 200 calories (100 calories from booze Stick with fiber-rich fruits and vegetables organic if possible. and 100 calories from mix).

Do not eat at fast food restaurants. Even if you choose what you think is healthy, rememMost nuts are roasted in oils (possible source ber this: of trans fats), so stick to natural or dry-roasted nuts. Fast food restaurants are all about profit. And in order to profit while giving you cheap, quick, and easy to prepare foods, the quality of the food ingredients will be poor - especially the protein.

Don't panic...this small amount of nuts won't make you fat, but will fill you up and help you lose weight. 5) Be consistent with your workouts.

Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that's just politicallycorrect opinion. If it's fast food, it's poor food. Walking into a burger joint and grabbing a chicken breast on a white bread bun with a piece of old lettuce and a half-green, half-pink tomato is "barely" healthy eating.

And make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the Turbulence Training fat burning workout system. It doesn't matter if you train in the morning before or after breakfast, or at night before or after dinner, or at 1pm on days when the moon is in line with Saturn...don't worry about the details, just train consistently.

The politically-incorrect truth is that it's going to take time and effort to eat properly. You will lick here to get Turbulence Training ==> turbulencetraining.com have to plan, shop, and prepare healthy meals. You will have to spend time cleaning, cutting, and cooking your food. That's the truth. But believe me, it will taste so much better than fast food, and healthy eating will make you more alert. Eating fast food will make you >> continued >>

“Make one small improvement to your nutrition everyday for the rest of your life.�


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5 More Fat Burning Tips for You

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By: Craig Ballantyne, CSCS, MS www.TurbulenceTraining.com

6) BONUS TIP: Go for a walk after lunch or dinner (or anytime you eat a big meal). Research shows this will help you control your cholesterol and triglycerides, plus any movement is better than sitting around watching the TV and snacking.

I never thought in a million years that just 10- YouTube: 20 minutes of weight training followed by some cardio would get me such steady reFooled By The Fat sults. I even cheat a bit on the weekends." Burning Zone? Billy Williams

Improve your lifestyle everyday, Craig Ballantyne, CSCS, MS Author, Turbulence Training PS - Change your workouts to beat a fat loss plateau. "The constant shakeup is amazing. I look forward to my workouts. I feel so much better than I did 6 weeks ago. I had almost given up on fitness as I was becoming very frustrated with my plateaus. I started out at 233 lbs and am already heading for 225 in only a few short weeks. Thank you for developing this truly amazing program and for sharing with the rest of us. It's very refreshing to enjoy working out again!" Dave Heffernan

“BONUS TIP: Go for a walk after lunch or dinner (or anytime you eat a big meal). “

Turn your health around with Turbulence Training: ==> turbulencetraining.com

"Turbulence Training is AWESOME! I started working out in 2004 first time in gym at 39 yrs. Then I discovered T.T. in 2006 and

started receiving unbelievable info on exercises/nutrition. Immediately I started incorporating T.T. in my busy schedule which is improving my strength, definition, flexibility and nutrition. Craig is quick to reply to questions and supportive. My confidence and strength has definitely improved. If I only knew of Turbulence Training in 2004. The gym crowd is really checking me out now." Kimmie Clark "I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still have more to go. I can fit into my old jeans again which is a big deal for me. I just cut back on starches and bread and do your routine 2-3 times a week.

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


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The 2 Pounds Per Week Rule and How to Burn Fat Faster By Tom Venuto - www.BurnTheFat.com

Why do you always hear that 2 pounds per week is the maximum amount of fat you should safely lose? If you train really hard while watching calories closely shouldn’t you be able to lose more fat without losing muscle or damaging your health? What if you want to lose fat faster? How do you explain the fast weight losses on The Biggest Loser? These are all good questions that I’ve been asked many times. With the diet marketplace being flooded every day with rapid weight loss claims, these questions desperately need and deserve some honest answers. Want to know where that 2 pounds per week rule comes from and what it really takes to burn more than 2 pounds of fat per week? Read on. Why Only 2 Pounds Per Week? The truth is, two pounds is not the maximum amount you can safely lose in a week. That’s only a general recommendation and a good benchmark for setting weekly goals. It’s also sensible and realistic because it’s based on average or typical results. The actual amount of fat you can lose depends on many factors. For example, weight losses tend to be relative to body size. The more body fat you carry, the more likely you’ll be able to safely lose more than two pounds per week. Therefore, we could individualize our weekly guideline a bit by recommending a goal of 1-2 lbs of fat loss per week or up to 1% of your total weight. If you weighed 300

lbs, that would be 3 lbs per week. Body Weight Vs Body Composition

How Do You Lose More Than 2 Pounds Per Week? Can you lose more than 2 lbs of pure fat in a week? Weight loss is somewhat Yes, although it’s easier in meaningless unless you the beginning. It gets harder also talk about body comas your diet progresses. position; the fat to muscle How do you do it? My rule ratio, as well as water is, extraordinary results reweight. Ask any wrestler quire extraordinary efforts. about fast weight loss and An extraordinary effort he’ll tell you things like, “I means a particularly strict cut 10 lbs overnight to diet, as well as burning make a weight class. It was more calories through traineasy - I just sweated it off.” ing because you can only cut your calories so far from You’ve also probably seen food before you’re starving people that went on some and suffering from severe extreme induction program hunger. or a lemon juice and water fast for the first week and Simply put, you need a bigdropped an enormous ger calorie deficit. amount of weight. But once If you have a 2500 calorie again, you can bet that a lot daily maintenance level, of that weight was water and you want to drop 3 lbs and lean tissue and in both of fat per week withe diet cases, you can bet that alone, you’d need a huge those people put the weight daily deficit of 1500 caloright back on. ries, which would equate to eating 1000 calories per The main potential advanday. You would lose weight tage of any type of inducrapidly for as long as you tion period for rapid weight could maintain that deficit loss in the first week is that (although it would slow a large drop on the scale is down over time). Most peoa motivational boost for ple aren’t going to last long many people (even if it is on so little food and they mostly water weight). often end with a period of Why do you hear so many binge eating. It’s not practidiet and fitness profession- cal (or fun) to cut calories als insist on 2 lbs a week so much and in some cases max? Where does that it could be unhealthy. number come from? Well, The other alternative is to aside from the fact that it’s train for hours and hours a a recommendation in govday, literally. People ask me ernment health guidelines all the time, “Tom, how is it and in position statements possible for the Biggest of most nutrition and exer- Loser contestants to lose so cise organizations, it’s just much weight? Well first of math. The math is based on all they’re not measuring what’s practical given the body fat, only body weight. number of calories an aver- Then you have the high age person burns in a day starting body weights and and how much food some- the large water weight loss one can reasonably cut in a in the beginning. After that, day. just do the math – they’re

training hours a day so they’re creating a huge calorie deficit. But without that team of trainers, dieticians, teammates, a national audience and all that prize money, do you think they’d be motivated and accountable enough to do anywhere near that amount and intensity of exercise in the real world? Would it even be possible if they had a job and family? Not likely, is it? It’s not practical to do that much exercise, and it’s not practical to cut your calories below a 1000 a day and remain compliant. If you manage to achieve the latter, it’s very difficult not to rebound and regain the weight afterwards for a variety of physiological and psychological reasons. For Fast Fat Loss: Less Food Or Harder Training? Trainers are becoming more inventive these days in coming up with high intensity workouts that burn a large amount of calories and really give the metabolism a boost. This can help speed up the fat loss within a given amount of time. But as you begin to utilize higher intensity workouts, you have to start being on guard for overtraining or overuse injuries. >> continued>>


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The 2 Pounds Per Week Rule and How to Burn Fat Faster By Tom Venuto - www.BurnTheFat.com ( continued)

That’s why strict nutrition with an aggressive calorie deficit is going to have to be a major part of any fast fat loss strategy. Unfortunately, very low calorie dieting has its own risks in the way of lean tissue loss, slower metabolism, extreme hunger, and greater chance of weight re-gain. My approach to long term weight control is to lose weight slowly and patiently and follow a nutrition plan that is well balanced between lean protein, healthy fats and natural carbs and doesn’t demonize any entire food group. To lose fat, you simply create a caloric deficit by burning more and eating less (keeping the nutrient density of those calories as high as possible, of course). But to achieve the extraordinary goals such as photoshoot-ready, super-low body fat or simply faster than average fat loss, while minimizing the risks, I often turn to a stricter cyclical low carb diet for brief “peaking” programs. I explain this method in chapter 12 of my e-book Burn The Fat, Feed The Muscle (it’s my “phase III” or “competition” diet). The cyclical aspect of the diet means that after three to six days of an aggressive calorie deficit and strict diet, you take a high calorie / high carb day to re-feed the body and re-stimulate the metabolism. Essentially, this helps reduce the starvation signals your body is receiving. It’s also a psychological break from the deprivation which helps improve compliance and prevent

relapse. The higher protein intake can help prevent lean tissue loss and curb the hunger. A high protein diet also helps by ramping up dietary thermogenesis. A high intake of greens, fibrous vegetables and low calorie fruits can help tip the energy balance equation in your favor as fibrous veggies are very low in calorie density and some of the calories in the fiber

are not metabolizable. Healthy fats are added in adequate quantities, while the calorie-dense simple sugars and starchy carbs are kept to a minimum except on refeed days and after (or around) intense workouts.

only promise rapid weight loss, but go so far as saying that you’re doing it wrong if you’re losing “only” two pounds per week. “Why settle” for slow weight loss, they insist. Well, it’s certainly possible to lose more than two pounds per week, but it’s critically important to understand that there’s a world of difference between rapid weight loss and permanent fat loss. It’s also vital to know that

there’s no magic in faster fat loss, just math. All the new-fangled dietary manipulations and high intensity training programs that really do help increase the speed of fat loss all come full circle to the calorie balance equation in the end, even if they claim their method works for other reasons and they don’t mention calories burned or consumed at all.

Remember, 1-2 pounds per week is 50-100 pounds in a year. Is that really so slow or is that an astounding transformation? You don’t gain 50-100 pounds over night, so why should anyone expect to take it off overnight? Personally, I think short-term thinking and the pursuit of quick fixes are the worst diseases of our generation.

If you want to be one of those “results not typical” fat loss transformations, it can be done and it may be a perfectly appropriate There’s No Magic, Just short-term goal for the Math savvy and sophisticated In my experience, a high fitness enthusiast. It’s your protein, reduced carb apcall. But when you set your proach in conjunction with goals, it might be wise to weights and cardio can help remember that old fable of Beware of The Quick Fix maximize fat loss – both in Faster fat loss IS possible. the tortoise and the hare, terms of increasing speed My question is, are you will- and buyer beware if you go of fat loss and particularly shopping for a fast weight ing to tolerate the hunger, for getting rid of the last of low calories and high inten- loss program in today’s the stubborn fat. It helps sity exercise for that kind of shady marketplace. with appetite control too. deficit? Do you have the But always bear in mind Train hard and expect sucwork ethic? Do you have that the faster fat loss occess, curs primarily as a result of the supreme level of dietary restraint necessary to stop Tom Venuto the larger calorie deficit yourself from bingeing and Fat Loss Coach (which is easily achieved putting the weight right back www.BurnTheFat.com with sugars and starches minimized), not some type on when that aggressive of “low carb magic.” If your diet is over? Or would you About the Author:Tom Venuto is a fat loss rather do it in a more mod- expert, lifetime natural (steroid-free) bodydiet were high in natural builder, independent nutrition researcher, carbs but you were able to erate way where you’re not freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The diligently maintain the same killing yourself, but instead Muscle: Fat-Burning Secrets of The World’s are making slow and steady Best Bodybuilders & Fitness Models (e-book) large calorie deficit, the rewhich teaches you how to get lean without lifestyle changes and taking drugs or supplements using secrets of the sults would be similar. world's best bodybuilders and fitness models. off 1-2 lbs of pure fat per Learn how to get rid of stubborn fat and inI’m seeing more and more week, while keeping all your crease your metabolism by visiting: www.burnthefat.com hard-earned muscle? advertisements that not


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Top 3 Reasons WHY More Moms are NOT “into” Resistance Training By Holly Rigsby, CPT - www.FitYummyMummy.com

is simply not better. Cardio does very little to boost your metabolism and extended sessions not only eat up your precious time with little to show for it, but also eat up your lean muscle, slowing your metabolism to a crawl. 1. Moms believe the answer 2. Moms are scared of "Bulking Up" to Fat Loss lies in CARDIO Just the mention of the word Can't blame you, Mom! The muscle makes a lot of women fact that we are being bomcringe. Images of huge bodybarded with misleading ads builder-type bodies make them and articles on a daily basis run in the opposite direction. boasting that the best way to burn fat is to simply DO more Yet amidst this protest, Moms want to look lean and toned. cardio. Well without muscle, it is imFrom a Popular Beauty Maga- possible to attain this desirable physique. zine: Women simply do not have “The formula for great abs is the ability to bulk up. Men, crunches + cardio = results. however, are able to add lots Cardio burns fat, uncovering of muscle because: the incredible abs you’ll have thanks to those crunches. So One - they have the hormones to do so (we do not, well not hop on that exercise bike, elliptical or treadmill for 30 to 45 naturally) minutes at least three times a Two - they lift weights in an entirely different fashion week…” The “cardio burns fat” myth is Three - they must eat a treso rampant, that the very sup- mendous amount of food muscle need a LOT of calories port groups and forums women turn to for answers are to grow and get bigger. littered with faulty advice. So Moms, unless you are takFrom a Forum: ing Testosterone boosting “We do 15 mins on the bike, supplements, lifting VERY 15 on the elliptical, 15 on the treadmill, 1000 metres on the heavy weights and eating an rowing machine (we're building upwards of 5,000 calories a day - you will NOT bulk up. that up slowly because we hate it).” 3. Moms think Resistance Who has time for this? We are Training is just TOO CompliMoms, we are busy, we do not cated! “It's so much easier.” “It is less have the time, energy or paintimidating.” “It’s less complitience to attempt a fat loss cated.” These are the very program that is solely based attitudes that lead busy moms on cardio. And if you “hate” something – how much longer to jump on a treadmill and are you going to keep up with walk or run for 45-60 minutes. The thought of picking up it – especially if you are no some weights seems complilonger seeing results?! cated and undesirable espeCardio is only ONE piece of cially when there are more the Fat Loss puzzle. When it “mindless” options from which comes to Fat Loss cardio’s to choose. role is much less important than resistance training. More Moms have mistakenly believed that resistance training shouldn’t be the foundation of their fat loss program. Here are the three most common myths about resistance training and the “truth” about each.

Sure, if you are new to the YouTube Video: concept of Resistance Training, an introduction to this type Core Fitness for of workout can make you Moms throw your hands up in frustration.....what exercise, what weight, set, super sets, repetitions, rests....Oh My! The best way to begin a resistance training program is to use your own body as weight. No gym membership, no fancy equipment....just a small space and a few minutes of your time. Movements such as squats, lunges and assisted push ups are great examples of effective bodyweight exercises that any Busy Mom can do. Establishing a place to begin builds confidence, boosts energy levels and in turn increases metabolism. Moms naturally want to do more! From there it is quite simple to keep your workouts challenging by using equipment many moms already have at home; a stability ball, dumbbells and a medicine ball. When you have an effective resistance training workout plan, that not only fits your fitness goals, but your lifestyle, your plan becomes a priority and you achieve a lean, fit body before you know it! Now you understand not only the importance resistance training plays in your fat loss efforts, but also how easily it can be integrated into your routine. It is time to adjust your mindset and your priorities. When you put your time, energy and effort into a resistance training regimen you guarantee yourself a faster metabolism and a toned, tight, energetic body.

Holly Rigsby, CPT, MAT America’s #1 Fat Loss Expert for Busy Moms and the author of www.FitYummyMumm y.com. Holly has worked with over 300 Mom's to help them lose the stubborn baby fat, get their pre-baby body back and reclaim their yummy-ness. Don't miss her Free Report: Top 5 Busy Mom Metabolism Boosters.


RELAX

DEEPLY

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How To Relax Deeply - 3 Excellent Self-talk Tips www.Positive-You.com/689/index.htm

To perform our daily duties effectively, relaxation is absolutely necessary. Self-talk and positive thinking help us relax and rejuvenate so that we can be more productive in life. Stress usually means that you are thinking negative thoughts. Your muscles will be tense and will remain tense till you stop thinking the negative thoughts that is causing all the stress. In self-talk, you can reassure yourself that everything is already and that it is alright to relax. Your subconscious will try to tell you that you have worked too hard, but there is still a lot

your mind. For instance, you could imagine yourself floating on the clouds or listen to the singing of the birds, or just smell the sweet scent of the flowers. Tell yourself to breathe slowly. Then take long, deep breaths, a technique that leads to instant relaxation. Feed positive thoughts into your mind either by thinking them or saying them aloud. Now, you are lying on the grass, breathing slowly and deeply, and listening to the birds. After leading a stressful life for years, you will need some pratise in order to relax

more to do; in other words, there is no time for fun and relaxation as long as you have to earn your living. You have the power to change this stressful thought. Just change your thinking to "it is now time to call it a day, shut down the computer, and find something fun to do." So, positive thinking will help you be more relaxed in life. You can really relax when you take some time for yourself. Tell yourself that you will spare some time for a relaxing walk regularly. Make a note of it on your planner or calendar and make a mention of the time too. In this way, you can change negative or stressful thought patterns and convince yourself that you can give yourself a lot of time for fun and relaxation. 1. Lawn Technique Learn techniques of relaxation such as going for a walk with your dog or just relaxing on the lawn and doing nothing. Lie down on the grass, close your eyes, and allow beautiful, relaxing thoughts to flood into

properly. Self-talk and positive thinking will help you achieve perfect relaxation. 2. Hot Tub Technique Soak yourself in a tub of hot water in a bathroom lit with the soft, romantic light of scented candles. Listen to your favorite music, and inform yourself that you are now spending some quality time with yourself. Watch your candles burn as you enjoy the relaxing heat of the water in your bath tub. Turning off the harsh electric light, soaking in the tub, watching the soft light of burning candles, and listening to soft music is a wonderful way to relax and teach your mind positive thoughts. 3. Sleeping Well Many people find it very difficult to sleep at night. They may go to sleep, but they don't feel rested and rejuvenated. Instead, they wake up feeling as if they had never gone to bed. There is way to overcome this problem and ensure a relaxing night for yourself. Lie down in bed and think positive thoughts about how

well your day was spent. Think about tomorrow in a similar manner. Tell yourself to push all thoughts about the stress and challenges of the next day out of your mind. Convince yourself that everything will be alright and that everything will work out fine. Such positive self-talk will ensure that you get a sleep filled with pleasant dreams and not nightmares. Positive thinking will not only relax you, but will also help you achieve your goals. Make the necessary changes in your thinking pattern today, so that you will be better enabled to relax and get rid of stress. Following these simple techniques will help you become healthier and happier and a pleasure to be with. You will soon discover that you have become a happier person by thinking positively and engaging in positive self-talk. Never condemn yourself, but always encourage and support the best friend you can ever have in your life, that is, yourself. Remember that you are the only person you can trust. The only person who can ever help you achieve anything in life is yourself. When you feel bogged down by the world, relax and turn to yourself. Use self-talk to boost your energy and your enthusiasm to live. You need to pratise these tecniques regularly in order to achieve success. Persevere and you will win. Self-talk is a therapy that will surely give your success in whatever you wish to be and do in life. Abhishek is a Self-Development expert and he has got some great Positive Attitude Secrets up his sleeves! Download his FREE 87 Pages Ebook, "Positive Attitude For Unlimited Success" from his website http://limited Free Copies available.www.Positive-You.com/689/index.htm . Only


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.

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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 April 2009? Please let me know. Please write to: Email: suggestions[at]kiefit.com

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kiefit_journal_2009_03 Do you look good and fit?  

Do you look good and fit? Within KieFit Journal you will find tips about workout and training, burning fat faster.

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