Page 1

KieFit Journal July 2009

Holiday Fat Loss Tips „Politically Incorrect Holiday Fat Loss Tips „ Video: Hotel Room Workout

Working Out in Style and Fitness Tips

Cooking Right For Healthy Living

The Little Thing in Your Head That's Keeping You Fat

Fat Loss with Basketball?



Get In Shape!









Hello Fitness- Fans, Here is the July 2009 issue of KieFit Journal. The free online publication about fitness and health tips. Amongst others it includes helpful articles for you about diet and training procedures. Cooking For Healthy Life: What is healthy diet and how does my diet affect my life? Read on page 3 there the valuable article from Brian Knapp about this.


Holiday Fat Loss Strategies: Read it here in KieFit Journal, the strategies from Craig Ballantyne, certified strength and conditioning specialist, which can help you to avoid the holiday overweight on page 8. On page 9 you can find the right training which you can easily do in your hotel room.


8 + 9





10 + 11


Can Basketball Help You To Lose Fat? The answer and training tips you can find on the page 10 and 11. Find further interesting articles about fat loss, style, fitness training and exercise videos from page 2.


Have fun and enjoy. YOUTUBE VIDEO:


Stay healthy,










Send me your comments and ideas for further articles. Submit your article to Email: 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!



Seite 3

Cooking Right For Healthy Living By : Brian Knapp


In our present generation, people are always picky in terms of what they eat. Does it have less sugar or less fat? If it's low on carbohydrates or not, was it baked or fried? And most

ger of oil to your health. Most people would say that cooking is for everyone, but not everyone can cook. And I think that those who believe in this just simply hate cooking. So they just gave up right away and didn't bother trying. If you notice, people nowadays are starting to be aware of their well being, its true that doing exercise may help you stay fit and healthy but most especially it's the food that you eat. I know some people who invest on expensive cook wares because they believe that it's healthier to cook their foods using those compared to ordinary cook wares. Example would be using non-stick frying pans or those that doesn't need oil when cooking.

So if you want a healthy life, you need to have healthy foods as well. Its important that people are aware of the food they eat because it will not only save you big bucks on important, is it a healthy food or not. getting medications when you get sick, it's the privilege to live long with your loved ones beSurely, when you ask anyone, they wanted something that's healthy, but the problem is on cause when your healthy, you don't get sick and when you don't get sick then you can enhow you can get joy life to its fullest. these kinds of foods when most of the restaurants you see outside are fast foods. And those who can serve you healthy foods would cost much more compared to their usual menu which is either fried to the deepest amount of oils, or foods that were frozen for hours or even days that its freshness has been long gone. I think people just have to put some of their time to be able to prepare good foods. You might find it hard at first but surely, when youu'ru'ru'rre starting to feel healthy, it would be as easy as your everyday ordinary meal. This is where quality cooking comes in. In order for you to create something healthy, you must first decide what a healthy food for you is. Cooked foods are still healthy foods, how you did cook them is the difference. We all know that frying is not good for our health, so to give you an example is cooking a fish. Instead of frying them, why not have them steamed? In that way you will be able to eliminate the dan-

Author Resource: If you love to cook the author recommends using a microwave drawer. They can be a real time saver and a sharp cooktop microwave drawer is the ultimate in cooking convenience.





Working Out in Style and Fitness Tips By Rib Parker

While there is something wonderfully satisfying of coming in after a tough workout, you'll probably be the first to note that you aren't going to be winning an beauty prizes! The truth of the matter is that when you want to look good, you are going to need to think about what measures you can take to combat some of the issues that you might create after you have been exercising! While it feels good and is good for us, there are a lot of things that we need to think about if we have been working out and still want to look our best.

If you are someone who wants to look good even as you are running, remember to get the right clothes to wear. Ideally, you will have clothes that are fitted well to your body and you will discover that not only do they look better, they are not going to be as wind resistant as anything larger as well. Choose colors that you really love and remember that allnatural fibers will help you stay cooler while also wicking sweat away from your body.

There are lots of things that you can do when you want to look great even if you are working out hard. Take some time and consider how you In the first place, want to look even if remember that you are going to need to stop and really con- you are exercising. If you are someone with sider what your options are going to be when fashion and beauty in mind, there is no reait comes to getting water during your workout son that an intense workout has to even give and ideally before and after it as well! Water you a pause. is extremely important when you are looking at getting impurities out of your system and at the end of they day, when you sweat and exercise, you are going to be losing a fair amount of it! Take some time and make sure that you keep a water bottle with you. Making sure that you have enough water to drink will let you work out longer and feel much better as well as doing wonders for your skin. If you swim, you'll discover that too much time in the pool will often make you feel dried out and itchy. The issue here is that your skin's protective oils are being stripped away, and this is something that can make a huge difference when you want to look your best. To make sure that your skin doesn't get too dried out, make sure that you consider what kind of moisturizers your skin responds best to. For your hair, which can become extremely dry and crackly with too much time in the pool, make sure that you slather it in leave in conditioner and then top it off with a swim cap before you jump in. This is a great way to look great even if you have been dunking yourself in chlorine or saltwater all summer.

About the author: Body UP is a multi-national leading manufacturer and retailer fitness and exercise apparel . Their products include sports bras and workout tops as well as active leisure wear . Article Source:

Seite 4



Seite 5

Best Supplements For Fat Loss By: Craig Ballantyne, CSCS, MS

The shocking truth about supplements for fat loss is, "they don't really work". I'm not convinced any supplement speeds fat loss or boosts your metabolism, or otherwise magically leads to more fat burning.

have another protein drink or protein bar ever again. Like most people, I can easily eat all the protein I need from whole, natural foods. However, if you find it impossible to get all your daily protein intake from

can be of real value for health purposes. I use a fish oil supplement, a Greens Plus product, and a multivitamin/mineral. And the last two are probably redundant given my diet, since I could

I have not been impressed by supplement research or by talking to people who have used supplements. Supplements are generally worthless for gaining muscle and losing body fat.

meat, beans, and nuts, you might benefit from a protein shake when trying to lose weight and burn fat. So a protein powder is an optional supplement.

make a strong claim for "most broccoli eaten by a human being on a daily basis".

On the other hand, I find I strongly believe all fat burn- post-workout drinks from ing pills are useless, unless supplement stores to be a waste of money. After all, you need some these drinks are just protein and carbohydrate, which you can get from real food. I prefer plain old chocolate milk, if your stomach can handle it. Creatine can help a musclegaining workout plan. But you just need the plain creatine powder - not any of these new fancy creatines (that are unproven!). I still like the 3 day loading period (20 grams per day, split into 4 doses But what about the generally of 5 grams). If you do that, recommended supplements, try to take your creatine with protein and like protein, creatine, and carbohydrate-rich meals. post-workout shakes? caffeine to stay awake. Why is it that I've never met a person who has had success with a fat burning pill? Everyone I've ever talked to has yet to see results from these so-called "fat burners".

They aren't all they are said While I'm against supplements for fat loss and musto be either‌ Personally, I'll dont' expect to cle building, supplements

The bottom line: Muscle building and fat burning supplements are not worth the money. Real food is the key to getting the body, and health, you desire. However, if you have a hard time eating a variety of fish or getting all your fruits and vegetables, you might benefit from health supplements.

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




Seite 6

The Little Thing in Your Head That's Keeping You Fat By Tom Venuto -

I have no doubt that a scientist somewhere just read the title of this article and said out loud, “YES! Venuto is right! That little thing in your head – the hypothalamus – it IS the thing that is keeping you fat! By George, that Venuto guy isn’t a dumb bodybuilder after all – he’s been doing his research!” At which moment, I will be shaking my head and thinking, “you need to get out of the laboratory and into the real world, with real people, buddy.” Okay, okay, to be fair, Neuro-endocrine control of appetite and body fat really is quite fascinating. But today, I’m talking about PSYCHology, not PHYSI-ology. The little thing in your head that’s keeping you fat is actually just a…. Limiting belief! Self-limiting beliefs are among the biggest problems that people deal with in their struggles to achieve a healthy ideal weight. They’re also one of the reasons that so many people start to falter or fall off the diet and exercise wagon as early as late January or early February in their New Year’s goal pursuits. If you’re that science guy I spoke of and you’re about to bail because you’re thinking, “Here we go again… another psycho-babble, self help article,” then think again. A belief is the force behind the placebo effect, which is well known by every scientist and medical professional. A respected doctor gives a patient a pill and is told it’s a powerful drug. The patient gets well immediately, not knowing that the “miraculous” substance was a dummy pill. Inert. Sugar. The miracle was in the mind. But beliefs are not only involved in the mind-body con-

nection, they are unconscious programs that control your behavior. The most important factor in whether you achieve the body and the health you want is NOT what diet or training program you follow. It’s what makes you follow your diet and training program. And guess what? What you believe controls your behavior whether you will stick with your program or sabotage it with cheating, bingeing or inconsistency. What to do about limiting beliefs Ok, so now you agree that beliefs are psychological factors that affect you physically by controlling your behavior, including your eating, exercising and lifestyle. What now? 3 steps. 2 questions. STEP 1: IDENTIFY LIMITING BELIEFS You are fully aware of many of your beliefs. For example, beliefs about spirituality or politics are usually in the front of your conscious mind. But the beliefs that hold back your health and physical development the most are usually the ones you don’t even know you have. They are like unconscious “brain software,” running silently in the background. So the first step is to bring those unconscious and potentially damaging beliefs up to the surface so you are aware of them. You can’t fix a problem if you don’t know you have one. 2 Quick Questions That Will Help Draw Out Your Beliefs Beliefs can go back to childhood, but don’t worry, you don’t have to go to a psychotherapist and be regressed back to kindergarten. It’s simpler than that. But it does pay

to do this questioning process as a formal “exercise” with serious quiet time, with pen and paper (instead of just thinking about it). Question #1: What causes me to be overweight (or unhealthy, or not having the body I want)? Question #2: What’s preventing me from getting leaner? (or healthier?) Spend some time with it and see how big of a list you can create. Ask yourself whether each belief helps or hurts you. Does it move you forward or backward. Does it empower or disempower you? The ones that hurt you or hold you back will be obvious. You may come up with beliefs such as: “I’m overweight and I can’t get leaner because”: I have no time I’m too old I can’t stop eating I hate exercise You just can’t do it when you have 4 kids It’s impossible after having a hip replacement But the million dollar question is: are these beliefs actually true? Beliefs are not facts. You may hold your beliefs as absolute reality, but when you deconstruct them and challenge them, you may see that they don’t hold any water. Self limiting beliefs are false interpretations (negative thought patterns) that hold you back. And you keep holding on to them because making excuses and staying the same is a lot more convenient than changing, isn’t it? --> continued






Seite 7

The Little Thing in Your Head That's Keeping You Fat By Tom Venuto - - continued -

Change requires hard work, effort and leaving your comfort zone. Your mission now: weaken the limiting beliefs and get rid of them STEP 2: CHALLENGE THOSE BELIEFS How do you challenge a belief? 4 ways: (A) Challenge it directly: Is the belief even valid at all? See if you can find a “counter example” that disproves your belief. For example; if you think that after you’ve had 3 or 4 kids, it’s impossible to get a nice flat stomach, what will you say after I introduce you to a dozen of my clients and readers who had 3 or 4 kids and went from bulging belly to rock-hard flat stomach? If they did it, then how could your belief be valid? Answer: It WASN’T! You believed something false and inaccurate and it was holding you back! (B) Challenge the source: Is it your belief, or have you been living what your parents, peers or culture handed down to you? Just the realization that a belief wasn’t yours to begin with is enough to shatter it. (C) Challenge the usefulness of the belief: Ok, so you believed something when you were younger. Does still believing it has any usefulness today? Does it help you move closer to what you want in your life today? If not, then wouldn't today be a good time to get rid of it? (D) Challenging the belief by weighing the consequences:

the behaviors that this belief would generate. Think about and feel what it would be like to take those positive actions steps and play mental movies of how your life would change by doing so. Involve all your senses: see it, hear it, feel it. STEP 3: INSTALL A NEW Keep it up until you start to see BELIEF your behavior change and your habitual actions come into Nature abhors a vacuum, as Spinoza once said. You don’t alignment with your goals/ intentions. If you’re diligent, simply get rid of a belief, you you’ll see changes in attitude must also replace it. What and behavior with 2130 days. It may happen sooner. It may take things would you want and longer if you’ve carried deep, need to believe instead that lifelong limiting beliefs. But in would create positive behavless than a month, the roots of iors that would move you tothe new belief pattern will be ward your goal? Write them down, then massage them into formed. an affirmation. For example, if Then you can update your goals and affirmations to reyou’ve hung your hat on the belief that you didn’t have time flect your current priorities and move on to the next goal you to exercise, could you write a new affirmation of belief similar want to achieve or the next limiting belief you want to to this? change. Keep THAT up, and “I’m a very busy person, so pretty soon, you will be LIMITthat means I must set clear LESS! priorities and I must keep my health and body on the top of my priority list. I always sched- BELIEVE ME, spending quality ule time for my most important time understanding and workpriorities, I am efficient with my ing on your beliefs is a lot more productive than spending training, and I use every mintime in forums arguing about ute of my day wisely. And if whether a low carb program is Barack Obama, the busiest better than a high carb properson in the world, can train for 45 minutes a day 6 days a gram… or even whether the cure for obesity is found in the week, there’s no excuse for arcuate nucleus of the lower me. I can do it too.” hypothalamus. It’s in your Write down your new belief head all right… but most peoaffirmations and read them, ple have been looking in the right along with your goals, wrong place. every day. Then “activate” this affirmation Train hard and expect sucby doing what Olympic and cess, professional athletes do: engaging in mental rehearsal. Tom Venuto Visualize yourself carrying out Fat Loss Coach If you keep this belief, what is it going to cost you? What will the pain be like? What will you miss? And what will these consequences be if you don’t change it NOW?

About the Author: Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: FatBurning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting:





Politically Incorrect Holiday Fat Loss Tips By line: By Craig Ballantyne, CSCS, MS

I was at a big event last week and was reminded how important it is to have strategies for this season of high-calorie parties and busy schedules. But I get ticked off by the tired old suggestions you find on the Internet or in magazines like Woman's World.

having a cup of Green Tea and one ounce of almonds has helped them avoid holiday cravings better than anything ever before. The fiber from the almonds reduces appetite while the small amount of caffeine from the Green Tea seems to increase mental alertness and keep you "energized" at the party.

Often the suggestions are lack any substance, because the writers don't want to imply you actually have to make a sacrifice Hopefully that might work for you... to succeed. They make fat loss sound easy, as if all you had to do was park at the far Strategy #2 - Don't waste your time on any end of the parking lot and you'd burn all the fancy cardio programs calories from 5 shortbread cookies. Well it doesn't work that way...So here are my politically incorrect, unique Turbulence

Training strategies to help you keep off the holiday pounds. By the way, I "borrowed" a few ideas from contestants in my Turbulence Training Transformation Contest. The Transformation is rocking with social support and success stories right now, even while the rest of the world struggles with weight gain, these TT users are losing fat over the holidays. Click here to get started with Turbulence Training for Fat Loss: ==> Strategy #1 - Green Tea & Almonds

Listen, the bottom line over the holiday season is that your success depends almost entirely on your nutrition.

You can't expect to hit the cardio confessional and burn off last night's 2000 calorie smorgasboard. That's a 4-hour workout. Instead, don't get into that situation in the first place. Here are more nutrition tips: - Focus on portion control (and if you have no discipline, forget even trying to eat just one) - Nix all drinks mixed with calorie-containing beverages, or better yet, just stop getting drunk. Period.

- Write down everything you eat to identify your problem spots. Then do whatever you need to do to eliminate your weaknesses. If you don't record your nutrition, chances are you'll miss big opportunities to change your diet and lose fat. Unfortunately, most people I talk to have no --> continued luck with this tip. Most people still go to a party and eat everything in sight. One of the most common tips you'll hear is to "fill up" before you go to a party where there will be lots of goodies.

But recently TT users have told me that

Seite 8





Politically Incorrect Holiday Fat Loss Tips By line: By Craig Ballantyne, CSCS, MS - continued


Strategy #3 - Take care of yourself first.

lence Training 12-Minute Workouts. Get this workout as part of your bonuses when you start using Turbulence Training today:

My friend Holly Rigsby (of http:// is always reminding busy moms to take care of themselves first, and I think that suggestion applies at this time of year to everyone. Stay healthy and fit over the holidays. So take a deep breath. Ask yourself as you're running around to Craig Ballantyne, CSCS, MS please everyone else, "Have you set aside Author, Turbulence Training time for yourself" Be selfish. Make sure you have had some YouTube Video: Hotel Room Workout exercise time, some good nutrition, and some rest before overextending yourself and doing too much for other people when you haven't taken care of yourself and your goals first. Strategy #4 - Get on a roll This one comes from a TT Transformation contestant who is too busy losing fat to get off track over the holidays. Don't procrastinate till January 1st. Get started now. Dozens of men and women are doing their Turbulence Training Transformations right now - through the heart of the holiday season. They aren't waiting for Jan. 1st to show up. They are taking control now, and getting on a roll, and not letting anything (from work parties to peer pressure) get in their way. Strategy #5 - Exercise in short bursts whenever you can Don't be afraid to dance at your Christmas party. Don't worry, there is bound to be at least one worse dancer than you out on the floor. Have fun and get down! On a more serious note, here's how to avoid falling off the fitness program during the busy holiday season. Get your butt out of bed 15 minutes early so you can have 3 minutes to wake up and 12 minutes to do the December 2007 Turbu-

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

Seite 9




Seite 10

Basketball for Fat Loss? By Tom Venuto

QUESTION: Hi Tom. I have asked several other experts about this and so far no one seems to give me an EXACT answer. Some trainers tell me I have to go steady and nonstop for 30 minutes straight or more to burn fat. Others tell me I have to do intervals and they have to be in a certain ratio of sprint to recovery. I’m getting tired of my cardio ritual and would like a change. I love basketball. I could play for an hour and enjoy every minute of it, and I FEEL like I’m getting a good workout doing it. But is it really the same as something like a good run?

The word “aerobics” sets people off… especially the macho guys. There’s an instant emotional connotation carried in the word “aerobics, and it’s negative for many people. “Aerobics” is also usually a very narrow definition making for a fairly small list of choices. I like the word “cardio” a little better, because it’s a little broader, but even “cardio” carries with it some pre-conceived notions and it’s unclear whether various types of “cardio” exercise are good fat burners. Is

ANSWER: I just plugged basketball into my calories burned calculator and it says that if you weigh 185 pounds, moderate basketball (full court game play) burns 839 calories per hour. Moderate basketball (non-game) is 528 calories per hour. I’m guessing “non-game” means either half court or just casual play with your buddies. Either way, 528-839 calories burned per hour sounds like a good fat burner to me especially the all-out, full court basketball. Don’t you agree? Basketball also gives you a wide variety of different physical challenges and intensity levels - running down the court, jumping, pivoting, shooting - and you said you enjoy it. If you feel guilty when you finish your game, as if you didn’t burn enough, when the game is over, just run intervals up and down the court… do about 6-10 of them or until you yak. (just kidding). If I were to clarify my position on cardio training in my fat loss book today, I don’t think I would change my recommendations much. I'm a very strong proponent of exercise and becoming more active to burn fat rather than just cutting calories. However, I might change some of the language to make it clearer that fat loss is about BURNING calories and that your choices for HOW to burn them are virtually infinite. The problem, in my opinion?

basketball cardio? I suppose it depends on your definition. Is basketball a good fat burner? Sure. But you might not think so if you were inflexible about how you define exercise and training. What I would do if I wanted to most clearly define what makes a good fat burner, I’d recommend that you focus on: “INCREASING ENERGY EXPENDITURE” (BURN MORE!) This description leaves the choice of activity up to your own personal interpretation and personal preference. Is 500 to 800 calories per hour a lot of energy to expend? You bet. Better still is the fact that you enjoy it. I know, I know, everyone wants to be told EXACTLY what to do; how many minutes, what intensity, what type, what heart rate, blah, blah, blah, and gurus are infamous for being dogmatic about their systems as the “best way” or “only way.”

--> continued




Basketball for Fat Loss? By Tom Venuto - continued -

But what if Dan loves basketball and Tom loves the Stepmill and Joe loves to jog and Kyle likes calisthenics and John likes kettlebells and Suzy likes kickboxing? Then what? By changing your language and focusing on increasing “energy expenditure” (Burning more), that should change your conception of what efficient fat burning exercise is. DEFINITION OF GOOD FAT BURNING EXERCISE = High # of total calories burned/expended

Using my new definition for fat burning exercise should help lift the fog of confusion that has been created by only defining fat burning exercise as”aerobics” or “cardio.” The word “Aerobics” is somewhat restrictive in scope and definition. The possibilites for “expending energy” are endless. So now, go forth and BURN THE FAT… however you choose to do it… just do it! Train hard and expect success,

DEFINITION OF GREAT FAT BURNING EXERCISE = High # of total calories burned/ expended and high # expended per unit of time DEFINITION OF WHOOP-ASS FAT BURNING EXERCISE = High # of total calories burned and high # burned in a short period of time and you love doing it! It’s play time!

Tom Venuto Fat Loss Coach

Fat oxidation and excess post exercise energy expenditure and all that other scientific stuff (that I could bore you to death talking about) does matter, but your primary focus PS. By the way, you don’t see a lot of fat jiggling around the court in the NBA do should be on: you? 1) Burning as many calories as you can in the time you have. 2) Finding something you like to do. 3) Focusing on RESULTS above all else… Is your body fat decreasing or not? Last, but not least, don’t forget that optimal fat loss is achieved with a three-part approch including nutrition, weight training and “cardio” training. I’m not saying that basketball should replace your strength training. I’m suggesting that basketball or other sports can be a perfectly viable alternative to traditional aerobics or cardio if they’re high energy cost activities.

About the Author: Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting:

Seite 11




The Joy of Walking By : Laurel Skinner

I discovered the joys of walking quite by accident, a car accident that is. Being without a car, short on cash to purchase another and no handy public transit available, I was literally forced to walk to work and home again each day (a distance of over two miles). Never in my wildest dreams did I ever realize what I considered at the time to be the darkest day of my life would turn out to be the best day of my life, completely changing my life and my lifestyle forever.

Walking to lose weight is healthy, no doubt. But it’s also a great way to get around the neighborhood, meet neighbors, and see things you probably miss while driving around everywhere you go. Walking is a popular option to lose weight for those who wish to embark on an exercise program. Walking is also very helpful to those of us who are stuck inside a classroom, our houses or office cubicles day in and day out, with little change from the monotony of school,the office or house work. In fact, if you are considering walking to lose weight, there are many options you can explore on how to go about this. Walk with a friend or group of friends to keep yourself motivated. If you need time to think, walk by yourself to clear your head. Walking is just as flexible as you are. Walking to lose weight may not sound like the most exciting, revolutionary or scientific idea you’ve heard. It almost sounds too simple – the notion that you can lose weight by by doing something as everyday as walking. Walking to lose weight is ideal because almost anyone regardless of age can do it.

Walking is an easy way to start a weight loss program, just be sure to start slow and use lots of common sense. Start out by running for 30 seconds every 10 minutes of the walk. Start with 15 minute walks per day at an easy pace and increase it by five minutes per day if you can, until you reach 60 minutes a day most days of the week. As your fitness level increases, you can raise

the intensity of your walking to increase the number of calories you burn. This builds a healthy habit. If you can’t take an hour a day to exercise, go less on some days but keep to your walking routine. Fast walking may be the most preferable combination of both, as it makes you burn calories and does not require too much time. Fast walking has the advantage of involving your cardiovascular system more intensively. You improve heart condition and increase fitness level. Walking to lose

weight is the simplest but most effective cardiovascular exercise there is. Walking for a whole mile at a steady medium pace burns up as much calories as jogging for 15 minutes - minus the strain on the knees and ankles too. Instead of taking walking for granted, get started today and burn the fat and build the muscle that will get you into shape quickly. Instead of getting in the car to visit a neighbor, walk over. If you are going to the mall, park further away from the building and walk in and back. Take the stairs instead of using

YouTube Video: Comparsion of Nordic Walking

Seite 12


Seite 13

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



Seite 14


Advertise with For Cheap $3 If you have a new product or service to showcase to the fitness community, is the place to reach your targeted audience! The purpose of the 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 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 publication delivered directly to their email box. Furthermore our subscribers will receive the most recent version of this 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.

Do you get an idea where this can lead to … ? … I think you can! This effect is known as word of mouth!

With placing an ad within this publication you get the most out of your ad dollars for a fraction of the costs. With this FREE monthly publication you can spread the word tremendously to your targeted audience! And all this for a price of less than a cup of coffee per day,! But don’t wait to long! The ad space within this publication is limited! And as the subscriber base rise the ad price will as well. To Achieve Your Audience Laser Targeted The Easy And Affordable Way CLICK HERE !


YOUR COMMENTS AND IDEAS ARE WELCOME! Do you have ideas or themes which you like to be covered in the next publication for July 2009? Please let me know. Please write to: Email: suggestions[at]

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]

Your ideas and articles are very welcome. Thank you very much. Stay healthy,

Heidi Copyright Š 2008 All Rights Reserved. Use of this document constitutes acceptance of Designated trademarks and brands are the property of their respective owners.

kiefit_journal_2009_07 Get In Shape!  
kiefit_journal_2009_07 Get In Shape!  

Get In Shape! Here is the July 2009 issue of KieFit Journal. The free online publication about fitness and health tips. Amongst others it in...