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KieFit Journal October 2009

Trans Fatty Acids: The poison in our food supply that most people are STILL eating every day Cooking Low Carb with


Workout Video: Halloween Fat Loss Pumpkin Workout! Why Weight Lifting Is An Exercise hat Delivers Top Health Benefits



Sweet and healthy?!










Hello Fitness- Fans, Here is the November 2009 issue of KieFit Journal. The free online publication about fitness and health tips. What gives us energy? You have read a lot of articles and books dedicated to helping you to gain more energy. You have read how to have healthy meals, how to eat a lot of vegetables, how about and fitness routines and so on … What’s the solution for more energy? Read on page 3 in this issue of KieFit Journal an article about the ‘only’ thing that we can do to actually restore our energy... A shocking inside scoop about ‘Trans Fatty Acids’ Find in this issue of KieFit journal an interesting article about these ‘industrially manufactured’ ingredients in our food. Tom Venuto a fat loss Expert and a lifetime natural (steroid-free) bodybuilder will give you a deep and shocking inside scoop on this topic.



Halloween - Sweet or healthy? What do you know about pumpkins? Amongst others did you know pumpkins have a lot of vitamins, minerals, fibbers and antioxidants! Read more about this chock full of goodness here on page 9. See this ‘Halloween – Fat Loss Pumpkin Workout’ video on page 8. Enjoy yourself!



Stay healthy, Heidi







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The #1 Way to Have More Energy Article From Article Health And Fitness

say, a bologna sandwich. There are hundreds of articles and books dedicated to helping you have more energy. I’m sure you’ve heard of these soluWhat About Exercise? tions: eat less meat, cut down on sugar, eat more fiber, drink lots of water, exercise eveIf simply eating an apple requires energy, ryday, on and on. you know what exercise does, right? Yep. I’m here to tell you that you can significantly Exercise saps your energy! increase your energy by doing just one simple thing. But first, let me dispel a few Think about it: you decide to go for a jog. myths… You spend a good 30 minutes on the track. How do you feel afterwards? You Do Certain feel a little worn Foods REALLY out, right? And Increase Your probably a little Energy? hungry. Have you seen those Emerald nuts commercials? You know, the ones where the people fall asleep during important tasks because they haven’t got enough energy. Then a friend gives them some nuts and woo hoo, they have energy galore!

With that said, making exercise a regular part of your life will *improve* your energy expenditure in the long run. Because your body is now engaging in more intense periods of movement, average daily tasks will become even easier to perform. They will require less energy from you than they did before an exercise routine was implemented.

I want to let you in on a little secret: there is *nothing* you can eat that will increase your energy…not fruit, not vegetables, and cer- Exercising also makes the *true* energy booster even more efficient. tainly not nuts! Digestion is a process in your body and it *requires* energy. That’s why everyone retires to the couch after a large Holiday meal…your body is working overtime to process all of the food, leaving you too worn out to do anything else! Which brings me to my next point: there are certain foods that require *less* effort from your body to digest. Raw fruit, for instance, only takes *minutes* to go through the digestive process. But again, even raw foods do not give you energy. It just uses up less, providing you with optimal fuel and letting you retain more of your own energy than if you had eaten,

So what does give us energy? Good question! The *only* thing that we can do that actually restores our energy is… --> continued

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The #1 Way to Have More Energy - continued Article From Article Health And Fitness


* Go raw! As stated earlier, eating healthy raw foods require less energy, allowing you to sleep much more soundly.

That’s right. Good ole’ sleep. It’s easy to do, you can do it in the comfort of your own home, and it’s free! What’s better than * Don’t eat too late. Try to finish your last waking up naturally after a good night’s meal a few hours before bedtime so that rest? your body is not digesting food while you are asleep. When you sleep, your body goes into hibernation mode. Because you are not mov* Be a yogi! Just a few minutes of yoga, ing, eating, thinking, etc., you are creating or any kind of light stretching, is a great less of a demand for your body. All of your way to calm your body and mind before organs, muscles, etc. are given the chance sleepy time. to rest and recover. * Start an exercise routine. You will be How much sleep do you need? It’s an easy amazed at how wonderfully exhausted you answer, but you might not like it…enough. feel when bedtime rolls around. You need enough sleep. You want some numbers? The general

* Turn off the computer or put down the laptop at least an hour before you go to sleep. I’m really bad about this sometimes, but it truly makes a difference. As far as getting *enough* sleep, you simply have to get into the habit of doing so. The easiest way to do this is to gradually add on time to your nights. For instance, start by going to bed just 20 minutes earlier than you usually do. Add 20 more minutes the following week, and so on. You can also try just adding a few restful moments throughout your day. That means no TV, no computer, and no phone! While this isn’t as restorative as sleeping, it does provide your body with a little bit of recovery time.

guideline is 8-10 hours every night. However, this changes from person to person. Someone who is training for a marathon will need much more sleep than someone who only goes for long walks on the weekends. Tips for getting quality sleep As evidenced by the vast number of sleeping pills and potions used by the general public, people have a hard time getting quality sleep. Here are some easy tips to help you *finally* get some sound sleep:

I have one last little point to make. If you wake up in the morning exhausted, that’s because you are! The absolute best thing you can do is go back to bed. Even if it means skipping exercise, go back to bed. Yes, it’s that important.

Author Resource:- For more information on the best raw vegan diet, be sure to visit Fit On Raw and subscribe to Swayze’s newsletter Peachy Keen Ezine. By subscribing, you will also receive the free report The 4 Principles of a Healthy Raw Diet as well as the 5-week mini-course The Fool Proof Transition to Raw.

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Trans Fatty Acids: The poison in our food supply that most people are STILL eating every day By Tom Venuto

Most people are eating a poison every day without giving it a second thought. This substance can increase belly fat and consuming even small amounts (2% of total energy intake) is consistently linked to coronary heart disease. The research also says that this stuff can increase visceral fat, contribute to insulin resistance, increase risk of type 2 diabetes, increase bad cholesterol, decrease good cholesterol, trigger systemic inflammation and adversely affect almost every cell in your body.

What substance could be so harmful that it causes all of these health problems and yet is so prevalent in our food supply that most people are eating dangerous amounts every single day? This industrially manufactured ingre-

years. Research papers linking trans fats to heart disease date back to the 1970’s. In 1994, the Center for Science in the Public Interest petitioned the Food and Drug Administration to put trans fats on food labels (didn’t happen until 2006). Since 2006, TFA’s have thankfully received a decent amount of publicity when they were in the news regarding new food labeling laws and the banning of their use in restaurants in some states.

New studies have been published in the past year confirming the dangers of TFA’s. Four recent studies indicated 24, 20, 27 and 32% higher risk of myocardial infarction (MI) or CHD death for every 2% energy of TFA consumption isocalorically replacing carbohydrate, SFA, cis monounsaturated fatty acids and cis polyunsaturated fatty acids, respectively. TFA intake in the United States still averages 2-3% of total energy intake, 4% in some developing countries where fast food is being introduced and as high as 8-10% in certain subgroups (who eat large amounts of baked goods, fried foods, pastries, doughnuts, etc). The government recommended maximum is 1% of total energy intake (2 grams!). Some experts say there is NO safe level of TFA intake.

Legislation has been enacted in some states banning the use of TFAs in restaurants. It was big news New York. As of 2008, 11 cities and counties have adopted regulations to restrict dient is called Trans fatty acids (TFA’s). TFA use in restaurants. However, industrial TFA’s are not found in nature, with the excep- TFA use is still widespread and lots of people tion of some ruminant-derived TFA’s in cerare still scarfing them down every day. tain dairy products (usually contributing less than 0.5% of total caloric intake). TFA’s come If Trans fats are so dangerous, why is their use so widespread? Dietary fat expert Udo mostly from the industrial hydrogenation of Erasmus put it this way: “TFA’s are a food vegetable oils, which alters the natural cis configuration of the oils to the trans configura- manufacturer’s dream: an unspoilable subtion. If you see “partially hydrogenated” oil in stance that lasts forever. the ingredients list of any food product, then it --> continued contains TFA’s. TFA’s have been studied for decades, but were largely ignored until the past several




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Trans Fatty Acids: The poison in our food supply that most people are STILL eating every day By Tom Venuto -continued


free. The front of their package may say “ZERO grams of trans fats,” and yet there is hydrogenated oil listed in the ingredients. How could that be? There is a label loophole where the government allows companies to claim zero trans fats if there is less than a half a Although most people have heard of TFA’s, gram per serving. So the food companies the bad news is that this increased awareness sneakily manipulate their serving sizes until the has not been enough to translate into behavior servings are so small that the TFA content falls change. below the per serving limit. ” TFA’s are cheap and for countless food products, they can prolong shelf life, allow easy transport, provide solidity at room temperature (to make spreads), and increase suitability for commercial frying.

A study recently published in the Journal of The

3. Read ingredients lists. The primary source of TFA’s is partially hydrogenated vegetable oils. In particular, soybean, sunflower, cottonseed American Dietetic Association (ADA) found and palm oils are frequently hydrogenated. that in 2007, 73% of Americans knew that Your first step then, is to read food labels on TFA’s increased risk of heart disease, comany packaged products and look at the ingredipared to 63% in 2006. However, the bad news ents list. is that 79% of Americans could not name 3 If it contains partially hydrogenated oils, it confoods that contain trans fats. tains TFA’s. 46% of Americans could not name any 4. Avoid foods that contain TFA’s most of the sources of trans fats on their own. time. TFA’s are commonly found in baked “Knowledge about food sources of fats regoods (bakery), fried foods and packaged conmains low” says Robert Eckel, professor of venience foods, especially: Medicine at the University of Colorado. cookies* Public health messages have been raising crackers* awareness, but they haven’t been enough. biscuits* “TFA’s are bad for you.” Ok, so now what? pastries* What you really need are some simple behav- pies* ior guidelines and a list of foods to eat very doughnuts* infrequently if you eat them at all. packaged frozen foods (breaded chicken, breaded fish, etc) Here are some good places for you to start. corn chips potato chips 4 Ways to Avoid Trans Fatty Acids packaged popcorn 1. Eat mostly foods that do not have a label. At some breads frostings the risk of stating the obvious, if you don’t eat anything that comes in a box or package with a french fries (fried potatoes) label, then you won’t ever consume manmade taco shells margarines and spreads TFA’s. If your diet consists primarily of fruits, shortening fibrous vegetables, root vegetables, beans, some salad dressings legumes, brown rice, unprocessed whole grains, nuts, seeds, eggs, fish and lean meats, some candies some artificial cheeses you’re home free. 2. Watch for label loopholes. WARNING: Food * major food sources for American adults companies are lying to you on their product --> continued labels to make you think their foods are TFA-




Trans Fatty Acids: The poison in our food supply that most people are STILL eating every day By Tom Venuto - continued


In 2002 when I published the first edition of my ebook, Burn The Fat, Feed The Muscle, I warned my readers of the dangers of trans fatty acids. I was not the only one either. Years ahead of the 2006 law requiring trans fats to be listed on food labels and the 2007-2008 restaurant TFA bans, numerous health professionals were already warning people to stay away from TFA’s.

avoid anything that is harmful to your health. Train hard and expect success, Tom Venuto Fat Loss Coach About the Author: Tom Venuto is a fat loss expert, lifetime natural

(steroid-free) bodybuilder, independent nutrition reNot enough people heeded the warnings, searcher, freelance writer, and author of the #1 best while meanwhile, politics and commercial selling diet e-book, Burn The Fat, Feed The Muscle: interests delayed legislation. No doubt, sky- Fat-Burning Secrets of The World’s Best Bodybuilders rocketing rates of obesity, diabetes and & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of cardiovascular disease can be largely the world's best bodybuilders and fitness models. linked to the continued use of these artifiLearn how to get rid of stubborn fat and increase your cial fake food additives. In the US alone, metabolism by visiting: 1,700,000 new cases of diabetes, 233,600 diabetes-related deaths, 600,000 myocardial infarctions and 451,300 coronary heart disease-related deaths are reported every year.

A campaign for better education and lifestyle change is worth supporting. As researchers from Harvard said, “A comprehensive strategy to eliminate the use of industrial TFA in both developed and developing countries, including education, food labeling, and policy and legislative initiatives, would likely prevent tens of thousands of CHD events worldwide each year.” For a healthy and balanced lifestyle, and for better long-term compliance, I’m rarely in favor of tagging any foods as totally “forbidden” or to use words as strong as “poison” in describing foods. But if there are any exceptions, trans fats are one of them. References

If you are unable or unwilling to eliminate TFA’s from your diet completely, then you would be wise for the sake of your health and your family’s health, to keep foods containing TFA’s to a bare minimum and avoid eating any TFA-laden foods on a daily basis. Last, but not least, be on guard, because history tells us that when one harmful food additive is banned, it is often replaced with another, which is sometimes even worse. That’s why item #1 on my list of four ways to avoid trans fatty acids is the best way to

Americans’ Awareness, Knowledge, and Behaviors Regarding Fats, Eckel RH et al, Journal of the American Dietetic Association, Feb 2009 (2):288-296 Metabolic implications of dietary trans-fatty acids, Dorfman SE et al, Obesity, Feb 2009, 1-8. Cardiovascular and metabolism disease area, Novartis institutes for biomedical research, INc. Cambridge, Mass. Mortality from arteriosclerotic disease and consumption of hydrogenated oils and fats, Thomas LH, Br J Prev Soc Med, Jun 1975 29(2): 82-90 Health effects of trans-fatty acids: experimental and observational evidence. Mozzafarian D, Eur J Clin Nutr, May 2009: 63 suppl 2S5-21, Harvard Medical School Fats that Heal, Fats that Kill, Udo Erasmus, Alive Books, 1994

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Choose a Diet Plan Now and Lose Weight by Halloween By Coose a Diet Plan Now and Lose Weight by Halloween

Believe it or not Fall is already here. It just snuck up on us didn't it? If you are like many people you started the summer out looking and feeling pretty good about yourself, because you lost weight during the spring, in preparation for summer. You wanted to get fit and be able to look great in shorts and sleeveless shirts, right? Well, now that summer has passed you might be frustrated when you get on the scales. After summer barbeques, concerts, dinners and camping, you've probably added a few, or more, pounds. So you need to choose a diet plan now and lose weight by Halloween, because it's less than a couple months away. If you are planning a Halloween party for the adults, it of course will be a costume party. Have you decided on a costume yet or does it depend on your weight? You know, beside losing weight for upcoming Halloween, it's just a good time of year to lose weight in preparation for all of the Fall and Winter holidays when most people tend to over-indulge. Did you know that September 2 and January 2 are the two biggest times of every single year when people choose diet plans? They begin in September because it's a new season, school starts back and it's a time of renewal. Well, we all know why January 2 is the biggie, for diets.

Another reason to choose a diet plan now and lose weight by Halloween is for a really good reason. If you lose the amount of weight you want to by the end of October, you will be more likely to watch your diet and not eat and drink too much during the following holiday months, because you won't want to waste all of the work you just put into losing weight, not to mention it feels so good when you've lost the weight that's been making you feel, crummy. If you need a little help finding the right diet that will speed up your metabolism so you can start burning fat right away, please visit here. Keeping the weight off is probably more important than the initial weight loss it-

self, because it has a direct effect on your overall health and well-being and the diet you follow plays a significant role in permanent weight loss as well.

Video: Halloween Fat Loss Pumpkin Workout!

Article Source: expert=Sydnee_Hibbi

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Cooking Low Carb with Pumpkin By Laura Dolson, Health's Disease and Condition content is reviewed by our Medical Review Board

with minerals, seem to have an anti-inflammatory effect, and may even help protect against prostate cancer and osteoporosis. A quarter cup Did You Know…that pumpkin has about 5 grams of effective is chock full of vitamins, miner- carb and 1.5 grams of fiber. als, fiber, and antioxidants? Selection Did You Know… that pumpkin is one of the vegetables allowed during Atkins’ Induction phase?

Did You Know…that pie is not the only way to cook pumpkin? Pumpkin is one of those vegetables that is almost emblematic of fall – it makes us think of harvest, of holidays, of frost, of lengthening nights and the oncoming winter. And yet, the only way it usually gets to the table is in a store-bought pie, or perhaps a can of pie filling that goes in a pie we made ourselves. But pumpkin can be so much more -- and since pumpkin keeps for 6 months whole or for years in a can, it can be a year-round addition to our diets. Pumpkin is chock full ‘o goodness. You can tell by its bright color that it’s going to be going to be good for you. Not only is pumpkin loaded with vitamin A and antioxidant carotenoids, particularly alpha and betacarotenes, it’s a good source of vitamins C, K, and E, and lots of minerals, including magnesium, potassium, and iron. Half a cup of canned pumpkin has 6.5 grams of effective carbohydrate and 3.5 grams of fiber. The seeds are also worth latching on to. Pumpkin seeds, also called pepitas, are loaded

perfectly cooked.) Cool, then scoop out the seeds and stringy stuff with a spoon, or pull it out with tongs. It is SO MUCH EASIER than when it is raw.

If you want chunks, you’ll have to cut into it raw (though I have wondered if “par-roasting” would work to make the skin easier to hack into). Or find a store where you can buy it already in chunks. For cooking, you want a Or beg the produce guy at pumpkin that is heavy for its your local market to do it. Exsize. The lighter ones are drier, with a bigger open space plain that people (such as you) would gladly pay more if in the middle. For the most part, stay away from the large someone else had done the wrestling. pumpkins when selecting a pumpkin for eating – 2 to 5 lbs For the seeds, let them dry on is about right. paper towels, then oil and salt them (and any other seasonStorage Pumpkins can keep for a long ings you want) and slow roast time in a cool (ideally 50 to 60 them in a 250 F oven until they degrees) dry place. Put news- smell good – about 45 to 60 minutes. Stir them every 15 papers underneath just in case, though. Once the pump- minutes or so. Here's a kin is cut open, you need to quicker way to roast pumpkin use it within a couple of days seeds. (or freeze it) as it can mold quickly. Cooked, it’s fine in the Ways to Eat Pumpkin refrigerator for 4 to 5 days. Pumpkin can be used in any squash recipe, but it has a depth of flavor that many other Basic Easy Cooking Techwinter squashes don’t. Of niques For pumpkin puree: Rememcourse, we have to have ber, you heard it here first: pumpkin pie, and my low-carb You don’t need to cut the pumpkin pie never fails to get pumpkin open before you raves. Here are some other roast it. I’m not kidding. Just low-carb recipes with pumpkin: jab it with a knife once or twice to vent the steam, put the • Low-Carb Pumpkin Cheesecake whole darned thing on a bak• New World Pumpkin Soup ing sheet, and pop it in the • Creamy Spicy Pumpkin Soup oven at 350 F for an hour or so, until you can easily stick a • Ground Beef and Pumpkin Skillet Meal Hot Pumpkin "Cereal" knife into it. (Once I had to leave in the middle of this, so I turned off the oven after 20 minutes, and when I came back several hours later it was



Fitness Party - A Fun and Healthy Trend By Tom Bomar

Birthdays, holidays, Thursdays... pretty much any excuse for a party is a good one. The latest trend is a healthy trend. In home parties (fitness parties) are not only good fun, but also a healthy as well. With several style options available, a certified fitness professional can come and provide health information, a workout, or other exercise related techniques at your next social event.

* A fun social atmosphere encourages participation and opportunity to receive current, accurate, and relevant healthy information. * The economics of hiring a fitness professional for fitness party is an advantage for all. Many see the benefit in sharing the expense amongst a group while receiving similar information and direction when alone.

It is very natural for each of us as humans * You control the scheduling and locato feel the need to socialize with others. tion of your home fitness party. The 2008 Gallup-Healthways Happiness* They provide excellent variety to your Stress Index poll showed, "The days of the

year when the majority of American's experience enjoyment/happiness also tend to be days that they report spending more time with friends and family." The sad fact is that the vast majority of these social events are a distant cry from being considered a fitness party or even remotely healthful.

normal social events. * An automatic support group is created of your participating friends. Long term fitness habits are more likely to hold when supported by a group.

Many home party options exist for you to socialize with your friends. All have their With 85% of the US population having no varied benefits. If you are busy with work, ties to a fitness club of any kind, the quan- family, and life in general; have not seen tity and more importantly quality of health- your girlfriends in quite some time; need to ful information to the majority is often poor. get a bit of a social life; and want someThe healthy trend of fitness parties may thing new the fitness party program may make a large impact in providing needed be ideal for you. health, fitness, and wellness information Your feelings of happiness and joy will and do so by taking advantage of the huincrease by being with friends and you will man need and enjoyment from socializing have a party that will not only be hard to with friends. forget, but one that you will want to reBenefits to the Fitness Party

member and run again. Consider joining this healthy trend and rather than hosting a * As mentioned above, human enjoyment and happiness is affected positively gathering that is centered around a parthrough socializing with family and friends. ticular product, food, or alcohol make it a healthy gathering.-Tom Bomar is a health and wellness professional, certified as a strength and conditioning specialist and member of the National Strength and Conditioning Association. He is the managing director of FIT Launch, Inc. and the Healthy Gatherings program

Healthy Gatherings web site -

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Why Weight Lifting Is An Exercise That Delivers Top Health Benefits By Vince DelMonte

While some individuals are strictly interested in obtaining muscle for aesthetics, for most people, this isn’t an interest. Instead, you’re more interested in knowing what health benefits weight lifting will have for you…

thus reducing the chance they become injured when participating in other physical activities.

Vince DelMonte - Vidoe:

If you’ve ever been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied.

Ab Circuit!

Since weight training will really hit all those deep tendons and ligaments, it’s the best injury prevention out there. Reduction of Health Related Risks Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer. Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.

If you couple a solid weight training program then with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problems Prevention of Fat Gain

Increased Bone Density

The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight. If that isn’t good news for your future and the fight against body fat, I’m not sure what is.

Weight lifting, being one of the best weight bearing exercises you can do, will increase your bone density and help ward off osteoporosis or stress fractures in the future.

Now, with all of this said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.

Many people think running is the best exercise for increasing bone density, but this isn’t necessarily true. If the truth is told, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues. Therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run. Decreased Frequency of Injuries When you strength train, not only are your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues,

Video: The Best Home Workout Exercise Routine

200 Rep Medicine Ball




Why Weight Lifting Is An Exercise hat Delivers Top Health Benefits By Vince DelMonte

This is most certainly not the case. Let’s look at an analogy to gain an understanding of this. Pretend you have two teams and each are going to try and build a house using the exact same building technique. One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks.

Who’s going to build the bigger house? The choice should be obvious – team one since they have more bricks to build it with. Now, think of those bricks as being the calories you put into your body. Unless you’re supplying enough calories, you aren’t going to build really big muscles. This is precisely what makes bodybuilders look like bodybuilders. It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates). Whether it’s growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place. You can’t build a house out of nothing.

Likewise, you can workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth. So, don’t get caught thinking that just because you add weight lifting to your workouts, you’re going to develop large bulky muscles. If you control your diet, this simply will not happen. So, hopefully it is clear now that just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result. Many people make this incorrect assumption – but it really is the diet that makes all the difference in how this weight lifting will shape your body. When you make the decision to work with me using my 6-Pack Ab Quest program, I’ll take you through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk – in fact, the plans are formulated to help you shed the fat so you look leaner and more defined. Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned. Don’t let this exercise pass you by any longer.

About the Author: Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at He also specializes in teaching skinny guys how to get a six-pack and build muscle, without drugs, supplements and training less than before with his program found at

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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 November 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_10 Sweet and healthy?!  
kiefit_journal_2009_10 Sweet and healthy?!  

Sweet and healthy?! Here is the November 2009 issue of KieFit Journal. The free online publication about fitness and health tips.